Open Gym – Wed, Oct 5

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 15 mins:

Deadlift: 4 reps @20X1+ 1 rep with 2-Second Pause at Mid-Shin  Increase 10#’s 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.

Deadlift

Metcon

Metcon (No Measure)

15min EMOM:

Minute 1: 200-meter Run

Minute 2: 12 T2B

Minute 3: 50’ DB Front Rack Walking Lunge Steps

RX+ 15 T2B, 50/35lbs

RX – 12 T2B, 50/35lbs

Scaled L1 -12 Hanging Leg Raises, 35/25lbs

Scaled L2 – happy weights

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