Friday, August 7, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 spider man crawls

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 push ups

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

3 sets:

5 5 sec squats

5 half burpees

5 broad jumps

Weightlifting

Build to a Heavy 3-Position Squat Clean:

1 High Hang Squat Clean (hip) + 1 Hang Squat Clean (at knee) + 1 Squat Clean (from floor)

3 position Clean

Pos 1, Pos 2, Pos 3

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

15/12 bar MU

25 box jumps

50 wallballs

RX+ bar MU, 30/24″, 20/14#

RX bar MU, 24/20″, 20/14#

L1 jumping/banded bar MU. 24/20″ box jumps or step ups, 18/12#

L2 pullups or ring rows, any comfortable height box jumps or step ups, 14/10#

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