CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio of choice
Get moving and blood flowing
3 sets of 10 band walk outs
10 air squats
10 alternating lunges
1 min plank
Weightlifting
On a 20 Minute Running Clock…
Find a 5-RM Bench Press
*try to increase 3-5 lbs from last week*
Then…
1 set of 5 reps at -10% of 5-RM
Bench Press
Metcon
Metcon (No Measure)
1: 45 secs max effort Push Ups
2: 12 reps on: Triceps kickbacks, DB OH extension, Dips, or Cable Pressdowns
3: 12 reps on Biceps Curls
4: 45 secs Strict Ring MU or Strict Banded MU
