CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
On a 20 Minute running clock…
Build to a Heavy 3-Position Squat Clean in this order:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
3 Position Clean
Hip-Hang-Floor
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
100 m run
10 fr lunges
3/2 mu
RX+ 70/50, ring
RX 50/35, bar/ring
L1 40/25, scaled mu
L2 30/15, scaled mu
