CrossFit Albuquerque – Open Gym
Warm-up
2 MINS bike or run: get winded
5 sets of 10/side – band walk outs
Saddle stretch – 1 min
Squat stretch hold – 2 mins
Weightlifting
On a 20 Minute Running Clock…
Find 10-RM Bench Press
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
10 REP MAX FOR DAY
Metcon
Metcon (No Measure)
“Pump Sesh”
16 Minutes EMOM Alternating:
1: 12 Biceps Curls
2: Triceps Pressdown, Dips, Push ups, or other triceps variation
3: 1-2 Rope Climbs or 6-10 strict pull ups
4: 45 secs bike, ski, or row
