Friday, June 12, 2020

CrossFit Albuquerque – Open Gym

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400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

10 lateral lunges

3 sets 4 position spiderman crawl

10 bird dogs

5 downward/upward dogs

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 scap push ups

5 5 sec OHS (3 sec down, 2 sec pause at the bottom)

20 lateral hops


Strength for the Day

Back, shoulders, and bis

Bent over barbell row

4 sets of 8 reps

Barbell Shrugs

4 sets of 8 reps

DB biceps curls

4 sets of 8 reps


Metcon (AMRAP – Rounds and Reps)


10 Pullups (start slowly adding kipping back in-if you know you are not ready, 5/3 strict pullup per round)

15 OHS, Rx 95/65, Rx+ 115/85

45 DU/90 Singles

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