Wednesday, July 13, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

300-400m run

3×10 reps band walk out

30 glute bridges

10 alternating lunges

2 min squat hold

Weightlifting

E3MOM for 12 minutes:

Deadlift

*Build to an 8RM for the day (with 30×1 tempo)*

Deadlift

Gymnastics

Gymnastics Tester

2 MIN AMRAP:

Max Reps Strict PU

*in sets of 3 reps*

Rest 2 MIN

2 MIN AMRAP:

Max reps Strict HSPU

*in sets of 3 reps*

Rest 2 MIN

2 MIN AMRAP

MAX TTB

*perform however desired*

RX – as written

Scaled L1 – banded pull ups, strict hspu with minimal ab mats, hanging leg raises

Scaled L2 – Max reps ring rows, pike push ups, lying leg raises

Scaled L3 – happy movements

Metcon (AMRAP – Reps)

Strict Pull ups

Metcon (AMRAP – Reps)

Strict HSPU

Metcon (AMRAP – Reps)

Max TTB

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