Thursday, April 14, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walk outs

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

Bench Press

1 set of 8 reps at 65% of 1-RM

1 set of 6 reps @ 70% of 1-RM

3 sets of 5 reps @ 78-80% of 1-RM

Bench Press

Metcon

Metcon (No Measure)

16 MIN Alternating EMOM:

1. 45 secs MAX Effort MU or MU variation/modification

2. 45 secs MAX effort DU

3. DB Row, 10/side

4. 45 secs SIDE

plank, switch each round