CrossFit Albuquerque – Open Gym
Warm-up
400 m run
10 toe touches
10 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 glute bridges
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
8 air squats
8 push ups
10 hollow body rocks
Weightlifting
Front Squat Strength Work
5 sets of 5 reps at 65-75% of 1-RM
*Use training max If you have not lifted heavy a while. *
***IF first week back, do 3 sets of 5 reps.***
Front Squat (5, 5, 5, 5, 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets: 5 min AMRAP :
10 Thrusters
15 TTB
1 min rest btw sets
Thruster weight RX-set 1: 65/95, set 2: 115/75, set 3: 135/95 RX+-set 1: 115/75, set 2: 135/95, set 3: 155/105
Each AMrap is its own, so start with 10 thrusters every time
