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
1 Push Press + 1 Push Jerk + 2 Split Jerks
*Build to a challenging weight for the day*
1 Push Press + 1 Push Jerk + 2 Split Jerks
Metcon
Metcon (Time)
3 Sets:
500 m row
Rest 2-3 min btw sets
*Score is best 500 row of the day*
Other Options: 400m run or 1200m assault bike
