Open Gym – Thu, Sep 29

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm up (No Measure)

200-400m run

3×10 reps band walk out

30 glute bridges

10 alternating lunges

2 min squat hold

Weightlifting

E3MOM for 15 mins

Bench Press: 4 reps @20X1+ 1 rep @32X1 *Note 5lb increase from last week.

Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds down, two second pause in the bottom, and accelerate up.

Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

40 DU’s

10 Strict HSPU

RX+ Strict HSPU

RX – Strict with ab mats

Scaled L1 – Push ups

Scaled L2 – Seated DB Press

Scaled L3 – happy movements

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