CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
10 air squat
20 alternating lunges
3 x 10 reps band walkouts
Plate hold overhead 1 min
60 sec plank
Metcon
Metcon (No Measure)
24 Minute Alternating EMOM:
1. 8 DB Row/Side
2. 12 Barbell or DB Shrugs
3. 40 secs Banded Pull Aparts
4. 40 secs Banded Face Pulls