Friday, February 5, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

2 sets:

10 toe touches

8 lateral lunges

8 spiderman crawls

8 pigeon

5 downward/upward dog

5 scap push ups

10 lateral hops

10 front to back hops

8 jumping air squats

Weightlifting

Pause Back Squat (2 sec pause) – Find a 3RM for the day:

Then…90% for 3 reps

Pause Back Squat

Metcon

Metcon (Time)

For time:

60-40-20

Wallballs

120-80-40 DU

RX+ 30/20

RX 20/14

L1 18/12, 2xsingle unders

L2 14/10, 2x single unders

Leave a Reply