CrossFit Albuquerque – Open Gym
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
