Friday, October 2, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400 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

10 lateral hops

10 front to back hops

3 sets

5 push ups

5 half burpees

10 alt step back lunges

Weightlifting

Find a 1-RM Bench Press

Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

200 m run

30 HSPU

200 m run

30 alt lunges

RX+ kipping 4/2″ def HSPU, front rack DB lunges 50/35

RX kipping HSPU, front rack DB lunges 40/25

L1 Kipping HPSU with 1-2 mats, no weight

L2 db push press, no weight

Leave a Reply