Wednesday, August 17, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

Sumo DeadLift- Take 20 minutes to build to a 5RM

Sumo Deadlift

Metcon

Metcon (Time)

3 Rounds for Time:

30/25 Cal Row

20 Burpees Over the Erg

10 Thrusters

RX+- 115/75

RX – 95/65

Scaled L1 -75/55

Scaled L2 -45/35

Scaled L3 – happy movements