Friday, October 9, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

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

3 sets

110 hollow body rock

10 russian kbs

5 push ups

Weightlifting

Back Squat:

4 sets of 5 reps @ 60-70%

*2 second pause at the bottom of squat*

EXPLOSIVE on way up.

Back Squat (5, 5, 5, 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 TTB

20 Box jumps overs

RX+ 30/24

RX 24/20

L1 hanging leg raises, 20/18

L2 floor leg raises, 24/20 step ups

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