Thursday, November 25, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

Run 400m

10 Alt. Side Lunges

10 Alt. Regular lunges

10 air squats

5 tuck jumps

10 alt. Spiderman lunges

10 alt. Pigeon stretch

30 secs side plank/side

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner/Team Workout:

Teams of 2:

25 min AMRAP:

*You go-I go*

Rounds of:

8 burpees

6 front rack lunges

2 MU

RX+ 70/50

RX 50/35, bar/ring

L1 40/25, scaled mu

L2 happy weight, scaled mu

Extra Credit

Open Gym:

Extra Weightlifting

Bench Press

5 reps at 75% of 1-RM

3 reps at 85% of 1-RM

1 set max reps at 95% of 1-RM

***NOTE: % of 1-RM is based off of your training max (90% of 1-RM)***

GOAL: 1-5+ reps

Bench Press

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