CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio of your choice
Then…
2-3 RDS:
5 pull ups or ring rows
10 push ups
15 air squats
Weightlifting
E2MOM for 12 Min:
3 Position Power Snatch
(hip, knee, floor)
*build to a heavy for the day with complex*
3 Position Snatch
1.Hip
2.Knee
3. Ground
Metcon
Metcon (No Measure)
16 MIN ALT EMOM:
1. 40 sec max effort bike, row, or ski
2. 40 secs band pull aparts
3. 40 secs alternating side lunges
4. 40 secs plank on hands (CORE)!