CrossFit Albuquerque – Open Gym
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Weightlifting
E2Mx5:
3 Bench Press
*Starting at 2-5 lbs heavier than last week’s 5*
Metcon (No Measure)
Bodybuilding:
16 EMOM:
Minute 1: 10 reps DB Shrugs
Minute 2: 6-8 reps strict pull ups
Minute 3: 10 reps cossack squats (5 each side)
*Focus is FULL ROM, use heel lift if needed.*
Minute 4: 15/10 calories ski or bike
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