Open Gym – Thu, May 4

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

E3MOM for 12mins:

6 Bench Press

Add 5-10lbs from last week

Bench Press

Metcon (No Measure)

16 MIN Alternating EMOM

OPTION 1:

“Pump Focus”

Minute 1: :30 Seated DB Curls

Minute 2: :30 Banded Curls

Minute 3: :30 DB OH Tricep Extensions

Minute 4: :30 Standing Banded Tricep Extensions

OPTION 2:

“Gymnastics,

Double Under Focus”

Scaled

:30 Single Under with Power Jumps

Rest

:30 Double Under Attempts or Leg double taps

rest

RX

:30 single unders with power jumps

:30 double unders

:30 crossover single unders

rest

RX+

:30 single unders with power jumps

:30 crossover single unders

:30 crossover double under attempts

rest