CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
5 inch worms in place
20 hip bridges
10 bird dogs
10 arm circles forward
10 arm circles backward
10 over unders
10 arm swings up and down
10 push ups
Weightlifting
On a 20 Minute Running Clock…
Find 10-RM Bench Press
NOTE: try to increase from last week 3-5lbs!
Then…
1 set of 10 reps at -5% of 10-RM of day
Then…
1 set of 10 reps at -10% of 10-RM
*if unable to hit all 10 reps with the – %, that is ok. This allows room for improvement.*
Bench Press
Metcon
Metcon (No Measure)
E4MOM for 16 MINS:
400m run, 500m row, or 1200m bike
In remaining time of round: perform max effort Rope Climbs, MU, or modification
