CrossFit Albuquerque – Open Gym
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
Weightlifting
Bench Press:
15 -50%
12 – 60%
10 – 70%
8 – 75%
6 – 80%
4 – 85%
2 – 90%
Bench Press
Strength Work
Weighted Pull ups
5 sets of 5 reps
*Use weight if able. If not, use a band or body weight*
***NO KIPPING ALLOWED***
DB ROWS
5 sets of 10 reps
