Open Gym – Thu, Nov 9

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Metcon (No Measure)

16 MIN Alternating EMOM:

1.:40 secs Rope Climbs

2.:40 secs farmer hold (heavy as possible)

3. 5 HIGH as Possible Box Jumps

4. 10/8 calorie assault bike sprint

Metcon (No Measure)

16 MIN Alt. EMOM:

Minute 1: :30 Heavy Biceps Curls

Minute 2: :40 secs Dips or Push Ups

Minute 3: :40 secs KB Swing

Minute 4: :40 secs DU