Wednesday, April 28, 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

On a 20 MIN Running Clock…Deadlift:

Build to a 4-RM – Heavy for the Day

*slow eccentric 5 seconds to the floor.

Aim for 85-90% of max as final weight. Straps are allowed.

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

30 DU

3 MU

*Rest 3 min

Part 2:

Whatever your score for the amrap, redo but for time. *Example: score of amrap is 2+31. Part 2 is 2+31 for time

RX+ ring mu

RX mix bar and ring

L1 mix du and single unders, 12 ring dips

L2 60 single unders, 12 scaled dips

Leave a Reply