Thursday, March 4, 2021

CrossFit Albuquerque – Open Gym

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Warm-up

10 min quality:

1 min cardio

10 mountain climbers

5 perfect push ups

5 ring rows with hold at top

10 total airplanes

Weightlifting

E3MOM for 18 Mins:

Bench Press

Set 1 – 12 reps @ 65%

Set 2 – 8 reps @75%

Set 3 – 6 reps @80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 85-90% range

Set 6 – MAX REPS @ 55%

Bench Press

Strength Work

Arm Pump Day

20 MIN ALT. EMOM

1: DB or Barbell Curls

12 reps

2: Triceps Single DB Extension (Overhead)

15 reps

3: DB Side Lateral Raises

12 reps

4: DB or Barbell Shrugs

8-12 reps range

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