Wednesday, May 18, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 Minutes Cardio of choice

3 sets of 10 band walkouts

60 sec plank

Weightlifting

Deadlift

2 set of 3 reps at 87.5-90% of 1-RM

2 set of 1 reps @ 92-94% of 1-RM

Deadlift

Metcon

Metcon (Time)

For Time:

100,80,60,40,20 DU’s

25,20,15,10,5 Pull Ups

RX+- C2B/ DU’s.

RX- Pull Ups/ DU’s.

Scaled L1 15,12,9,6,3 pull ups/ 50,40,30,20,10 DU’s.

Scaled L2 – Ring Rows/ SU’s.

Scaled L3 – happy movements..

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