Friday, February 19, 2021

CrossFit Albuquerque – Open Gym

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 deadbugs

10 single leg glute raises

10 table top opposite hand and foot reach

10 lateral hops

10 front to back hops

3 sets:

5 air squats

5 v-ups

Weightlifting

Snatch Balance + OHS *Build to a heavy for the day*

Then…1 set at 90% of the day

1 Snatch Balance + 1 OHS

Metcon

Metcon (Time)

10 RFT:

4 squat snatch

8 burpee over bar

*Aim to get 90 secs per round

RX 135/95, 24/20

L1 115/75, 20/18

L2 happy weight

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