CrossFit Albuquerque – Open Gym
Warm-up
2 min cardio
10 arm circles forward and back
20 everest climbers
10 alt pigeon stretch
10 alt scorpion stretch
10 lateral lunges
30 hip bridges
20 dead bugs
Weightlifting
E3MOM for 15 MIN:
1 power snatch + 1 hang squat snatch + 1 snatch grip push press + 1 OHS
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Grip Push Press + 1 OHS
Metcon
Metcon (AMRAP – Reps)
9 MIN AMRAP:
1-2-3-4-5-6-7-8….etc…
Power Snatch
Burpee over the bar
RX – 135/95lbs
Scaled L1 – 115/75lbs
Scaled L2 – 95/65lbs
Scaled L3 – happy weight
