CrossFit Albuquerque – Open Gym
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
