Thursday, September 2, 2021

CrossFit Albuquerque – Open Gym

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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

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