CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
E2MOM for 10 mins:
1 Power Clean+ 1 Front Squat + 1 Push Jerk, “Building to a moderate weight.” INCREASE 5 lbs from previous week.
1 Power Clean + 1 Front Squat + 1 Push Jerk
Metcon
Metcon (Time)
Partner Tuesday: Splitting work evenly
For Time:
150/120 cal AB
100 Pull Ups
RX+ 200/160, 100 CTB
RX – 150/120 cals, 100 Pull Up
Scaled L1 – 150/120 cal, 80 PU
Scaled L2 – 125/100 cal, 60 PU or modification
Scaled L3 – 100/80 cal, 50 ring rows
