Thursday, December 30, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

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