CrossFit Albuquerque – Open Gym
Warm-up
2 min cardio
10 arm circles forward and back
20 everest climbers
10 alt pigeon stretch
10 alt scorpion stretch
10 lateral lunges
30 hip bridges
20 dead bugs
Weightlifting
Bench Press
E3MOM for 15 mins:
1 rep at 85-90% of 1-RM.
*WE are NOT maxing out*
Bench Press
StrengthCON
Pump Con:
On a 20 Minute Running Clock…Perform:
4 RFQ (Rounds for Quality):
12 Biceps Curls
12 Triceps Pressdowns, DB Extension Overhead, or DB Kickbacks
40 secs Hang From Bar or Rings
40 secs Plank on Elbows
