Friday, December 18, 2020

CrossFit Albuquerque – Open Gym

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Warm-up

1-2 min jog

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

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

2 sets

5 tempo pushups

5 ring rows

Strength Work

12 MIN Alternating EMOM:

DB Row x 12 reps/side

40 secs MAX dips of any kind

40 secs MAX Reps Strict Pull ups

Metcon

Metcon (Time)

For Time:

40 over head single arm lunges

40 double DB box step overs

20 HSPU

30 over head SA lunges

30 box step overs

15 HSPU

20 over head SA lunges

20 box step overs

10 HSPU

10 over head SA lunges

10 box step overs

5 HSPU

RX+ 50/35, strict HSPU

RX 50/35, kipping HSPU

L1 40/25, pike/off box HSPU

L2 30/15, pike/off box HSPU or 3xpush ups

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