Thursday, June 10, 2021

CrossFit Albuquerque – Open Gym

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Warm-up

400m run or 2 MIN Cardio

10 ring rows

10 perfect push ups

10 hollow body superman rocks on rings or bar

30 sec side plank/side

Weightlifting

20 Minute Running Clock…

Bench Press:

1 sets of 8 reps @ 65%

1 set of 6 reps @ 70%

3 sets of 5 reps @ 75%

Bench Press

Metcon

Metcon (No Measure)

Arm Pump Day!

16 MIN ALT. EMOM

1. DB or Barbell Curls 12 reps

2. 40 secs – Push ups

3. Heavy Farmer Holds – 40 secs

4. 40 secs Max Ring or Bar MU OR MU Transitions

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