CrossFit Albuquerque – Open Gym
Warm-up
2 min cardio
10 arm circles forward and back
20 everest climbers
10 alt pigeon stretch
10 alt scorpion stretch
10 lateral lunges
30 hip bridges
20 dead bugs
Weightlifting
Bench Press or Strict Press
4 sets of 6 reps @ 55-60% of 1-RM
***EMPHASIS: slow eccentric 5 secs slow to chest.***
50×1
Bench Press
Gymnastics
Metcon (No Measure)
14 min EMOM
Min 1 15/12 cals
Min 2 2 rope climbs or 10/6 strict pullups
