Thursday, May 20, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 Min cardio of choice

3 x 10 reps band walk outs

10 air squats

10 alternating spiderman lunges

10 alternating pigeon stretch

10 inch worms

1 min plank

Weightlifting

EMOM for 12 MIN:

Pause Bench Press

2 reps @ 65% of 1-RM

32X1 TEMPO

Bench Press

Metcon

Metcon (Time)

3 RFT:

10 MU

750 m row/2250 m bike/600 m run

RX+ ring mu

RX mix bar/ring

L1 15 strict pull-ups 500 m row

L2 15 strict scaled pullups, 500 m row

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