CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
20 banded good mornings
3×10 reps band walk outs
Weightlifting
E3MOM for 12 MIN:
Deadlift 8 reps @ 30X1 tempo
Add 10lbs from the week before; if able.
Deadlift
Metcon
Metcon (No Measure)
EMOM for 16MIN:
Minute 1: 6-8 Ring Dips @2020 tempo
Minute 2: 6-8 Banded Strict C2B Pull Ups
Minute 3: :30 Hollow Body Hold
Minute 4: :45 DU’s
RX – as written
Scaling Options: sub banded ring dips for ring dips, sub dead-bugs for hollow holds, sub SU’s for DU’s