CrossFit Albuquerque – Open Gym
Warm-up
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
3 sets:
10 step back lunges
5 push ups
5 half burpees
LAST:
5 strict pullups/ring rows
Weightlifting
Bench Press:
2 sets of 3 reps @ 85% of 1-RM
2 sets of 2 reps @ 90-95% of 1-RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Bench Press
90-95%
Metcon
Metcon (AMRAP – Reps)
9 min AMRAP:
1-2-3-4-5…
Devils Press 50/35
2-4-6-8-10….
CTB
RX+ 50/35, CTB
RX 50/35 CTB
L1 40/25, Banded CTB
L2 30/20, Ring rows
