CrossFit Albuquerque – Open Gym
Warm – Up
2 MIN CARDIO
3×10 band walkouts
2 Rounds:
5 pull ups or ring rows
10 push ups
15 air squats
Weightlifting
E2MOMx5 Sets:
3x Back Squats
*Start at 5-10 lbs heavier than last week’s set of 5 reps*
Back Squat
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
6 Burpee Bar MU
24 DB Front Squats
**Goal is 5 RDs + ** Scale accordingly
RX+ as written, 50/35lbs
RX – burpee CTB, 50/35lbs
Scaled L1 – burpee PU or burpee jumping pull ups, 35/25lbs
Scaled L2 – 6 burpees to target + 6 ring rows, 20/10lbs
Scaled L3 – Coach Directed
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