Wednesday, March 11, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

Coach Directed.

Weightlifting

Bench Press

5 sets x 2 reps @ 80-85%

Bench Press (2, 2, 2, 2, 2)

Metcon

Metcon (No Measure)

Alternating EMOM for 16 MINS:

1. 10 reps per side, single arm DB row (heavy as possible)

2. 40 secs max effort strict pull up

3. 40 secs max effort assault bike

4. 40 secs max effort Hand Stand Push ups

*On HSPU – do strict, deficit, kipping or modified. Focus is your choice and need for the day.

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