CrossFit Albuquerque – Open Gym
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
