Thursday, April 22, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 min Cardio of Choice

30 banded good mornings

20 banded push ups

20 air squats

20 alternating lunges

60 sec plank

Weightlifting

E3MOM for 15 MINS:

Bench Press: 6 reps (building each set)

*slow eccentric 5 seconds to the chest. NO Pause on chest.*

Goal is to build to a heavy 6RM for the day*

Aim for 80% of max as final weight.

Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 alt DB seated strict press

20 weighted sit ups

200 m run

RX+ 50/35lbs

RX – 35/20lbs

Scaled – happy weight

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