CrossFit Albuquerque – Open Gym
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
E3MOM for 18 MINS:
Back Squat
Set 1 – 70%x1 rep
Set 2 – 80%x1 rep
Set 3 – 85%x1 rep
Set 4 – 70% x 3 reps
Set 5 – 70% x 3 reps
Set 6 – 70% x 3 reps
Back Squat
Metcon
Metcon (Time)
2 RFT:
30 Wallballs
20 TTB
30 Box jump overs
20 TTB
RX 20/14, 24/20
L1 18/12, 24/20 (mix of jumps and step ups)
L2 happy weight, step up
