CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
E2MOM for 10 mins:
Floor Press @60-65%.INCREASE 5 lbs from previous week.
*Focus is speed on concentric phase*
Floor Press
Metcon
Metcon (No Measure)
Alternating EMOM for 16 MIN:
1. 10 S/A DB Bench Press R
2. 10 S/A DB Bench Press L
3. 10 Pendlay Row
4. 20 Alternating V-Ups