CrossFit Albuquerque – Open Gym
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
