Thursday, April 21, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walk outs

60 sec plank

2 Rounds of:

5 pull ups

10 push ups

15 air squats

Weightlifting

Bench Press:

2 set of 5 reps at 70-72.5% of 1-RM

2 set of 3 reps @ 80-82.5% of 1-RM

1 sets of 1 reps @ 88-90% of 1-RM

Bench Press

Metcon

Metcon (No Measure)

16 Minute Alternating EMOM:

1. 45 secs HSPU movement. I.E. HSPU strict or kipping, or hsw. May be modified to a movement that is a progression towards HSPU.

2. 45 secs row, bike, or ski

3. 45 secs L sit hold or modification

4. Rest

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