CrossFit Albuquerque – Open Gym
Warm-up
2 min cardio of Choice
30 banded good mornings
30 banded overhead presses
20 air squats
20 alternating lunges
60 sec plank
Weightlifting
Back or Front Squat: athletes choice
E3MOM for 15 MINS:
4 reps (building each set)
*slow eccentric 5 seconds to the bottom of squat. NO Pause at bottom.*
Goal is to build to a heavy 4RM for the day*
Aim for 85% of max as final weight.
Back Squat
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
12 Front Squat
12 S2OH
RX+ 115/85
RX 95/65
L1 75/55
L2 happy weight
