CrossFit Albuquerque – Open Gym
Warm-up
1-2 min jog
2 sets:
5 toe touches
4lateral lunges
4spiderman crawls
4pigeon
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 squats 32×1
5 tuck jumps
5 push ups
Metcon
Metcon (Time)
12 Days of Christmas – Barbell only edition
1- strict press
2 – Overhead Squat
3 – Snatch
4 – Front Squat
5 – Back Squat
6 – Push Jerk
7 – Deadlift
8 – Thruster
9 – Power Clean
10 – Barbell Roll Out
11 – Push Press
12 – Burpee MU or CTB or PU
RX + 135/95lbs, Ring MU
RX – 115/75lbs, Bar or Ring MU
Scaled L1 – 95/65lbs, CTB
Scaled L2 – 75/55lbs, PU
