Tuesday, April 27, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

Leave a Reply