Thursday, April 29, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 min cardio of choice

30 banded good mornings

30 banded overhead presses

20 air squats

20 alternating lunges

60 sec plank

Weightlifting

E3MOM for 15 MINS:

Bench Press:

4 reps (building each set)

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

Goal is to build to a heavy 4RM for the day*

Aim for 85% of

Bench Press

Metcon

Metcon (No Measure)

Alternating Every 90 secs for 18 MIN:

1. 6 HSPU Negatives 5 secs slow on descent

RX+ – deficit RX- at even

Scaled L1 – to ab mats

Scaled L2 – push up negatives

2. 10 Reverse DB Flys (5 secs down)

3. 6 DB rows/side with 5 secs down each rep

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