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
Weightlifting
Back Squat
E3MOM for 15 mins:
2 reps at 80-85% of 1-RM.
Back Squat
Metcon
Metcon (Weight)
Partner Workout:
20-minute EMOM (Every Minute, On the Minute): 5 barbell thrusters, 5 burpees over barbell
HOW: You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.
RX+ – 115/75lbs
RX – 95/65lbs
Scaled L1- 75/55lbs
Scaled L2 – 55/35lbs
Scaled L3 – happy weight
