Thursday, July 23, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 sets:

200 m run

3 whirly birds

5 quad stretch each leg

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

Weightlifting

Bench Press:

1 set of 6 reps @ 75% of 1-RM

2 sets of 5 reps @ 85% of 1-RM

1 set of MAX reps with 65% of 1-RM

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Bench Press (65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

10 perfect push ups

20 russian KBS

10 db bent over rows per side

10 off side of box single leg step downs

:30 side plank per side

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