CrossFit Albuquerque – Open Gym
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.
