CrossFit Albuquerque – Open Gym
Warm-up
2 min cardio
5 spiderman lunges each side
5 pause ring rows
5 tempo push ups 21×1
10 lateral lunges
Weightlifting
Bench Press:
3 sets of 8 reps @ 70-75% of 1-RM
Then…
1 set of 3 reps @ 80-85% of 1-RM
Then…
1 set of MAX reps with 65% of 1-RM
Bench Press
80%-85%
Metcon
Metcon (No Measure)
15 MIN ALT. EMOM:
1. 15 Band Pull Aparts
2. 12 DB Rows/Side
3. 12 DB or Barbell Curls
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