CrossFit Albuquerque – Open Gym
Warm-up
2 MIN CARDIO of choice
3 sets of 10 band walk outs
10 perfect push ups
5 inch worms in place
10 thread the kneedle/side
30 sec side plank/side
Weightlifting
EMOM for 12 MIN:
Pause Bench Press
2 reps @ 72.5% of 1-RM
32X1 TEMPO
Bench Press
Metcon
Metcon (Time)
For Time:
400 m run
20 deadlifts
200 m run
20 deadlifts
400 m run
RX+ 275/185
RX 225/155
L1 185/135
L2 happy weight
**We will miss you Travis! Best of luck and come back home to us!
