Open Gym – Wed, Oct 18

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E3MOM for 15mins:

5 Deadlift. Increase 5-10#’s from last week.

Deadlift

Metcon (Time)

2 Sets:

2 Rounds:

15 Cal Bike or Row

12 OHS

9 Pull Ups

Rest 3:00 between sets.

RX+- 115/80 lbs, C2B

RX – 95/65 lbs, Pull Ups

Scaled L1- 75/55 lbs, Banded Pull Ups

Scaled L2 – 55/45 lbs, Ring Row

Scaled L3 – happy weights movements