Thursday, September 22, 2022

CrossFit Albuquerque – CrossFit

View Public Whiteboard

Warm-up

200-400m run

20 banded good mornings

3×10 reps band walkouts

Weightlifting

E3MOM for 15mins:

Bench Press: 4 reps @20X1+ 1 rep @32X1 @70%.

Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds down, two second pause in the bottom, and accelerate up.

Bench Press

Metcon

Metcon (Time)

For Time:

50 Pull Ups

50 Ab Mat Sit Ups

50 Cal Row

RX+- C2B Pull Ups, GHD

RX – Pull Ups, Sit Ups

Scaled L1 – Banded Pull Ups, Sit Ups

Scaled L2 – Ring Rows, Sit Ups

Scaled L3 – happy weights

Leave a Reply