Thursday, March 25, 2021

CrossFit Albuquerque – Open Gym

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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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