Wednesday, July 6, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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