CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
3 sets:
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 OHS
Weightlifting
Snatch Complex:
1 Hang Snatch + 1 Snatch
*build to a heavy*
1 Hang Snatch + 1 Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP:
30 ALT DB Snatch
30 Burpee BJ over
*Jump over DB if you don’t have a box.
