CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 toe touches
10 lateral lunges
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)
10 single leg glute bridges
10 hollow body rocks
:30 calf stretch each side
10 lateral hops
10 front to back hops
Weightlifting
Snatch Complex:
1 snatch DL with 3 sec pause below the knee, and above the knee + 1 squat snatch + 1 hang squat snatch
1 Snatch DL w3 sec pause below knee, & above knee + 1 Squat Snatch + 1 Hang Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15 Power Snatch
20 TTB
Rx+ 135/95
Rx 115/75
L1 95/65
L2 85/55
