CrossFit Albuquerque – Open Gym
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#
