CrossFit Albuquerque – Open Gym

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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*

Bench Press

Metcon (No Measure)

Bodybuilding:

16 min EMOM:

Minute 1: 1-3 reps Right Arm Turkish Get up; depending on comfort level.

Minute 2: 1-3 reps Left Arm Turkish Get up; depending on comfort level.

Minute 3: 10 Reps Hammer Curls with KB’s from Get ups

Minute 4: 10 reps Lying Triceps Focus Floor Press with Kbs from Turkish Get Ups

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