CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 toe touches
10 lateral lunges
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
10 single leg glute bridges
10 hollow body rocks
:30 calf stretch each side
10 lateral hops
10 front to back hops
2 sets
5 push ups
:30 hs hold
5 tuck jumps
Weightlifting
Bench Press:
2 sets of 5 reps @ 75% of 1-RM
2 sets of 3 reps @ 85% of 1-RM
1 sets of 1 reps @ 90% of 1RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Bench Press
Metcon
Metcon (Time)
4 RFT:
25 Box Jumps 24/20
20 Strict HSPU/ or barbell strict press @ 70%
