CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Weightlifting

E3Mx5 Sets:

(Athlete Choice)

Strict Press or Bench Press x 7 reps @ 50% of 1-RM

*Using 31×1 Tempo*

Bench Press

Strict Press

Metcon (No Measure)

Bodybuilding:

16 min EMOM:

Minute 1 : :30 sec handstand hold

Minute 2 : 1-3 Turkish Get ups with KB on Right

Minute 3 : 1-3 Turkish Get ups with KB on L

Minute 4 : 12 reps Dumbbell Biceps Curls

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