Monday, August 24, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

2 sets:

5 Tuck jumps

10 lateral jumps

10 front/back jumps

3 sets:

5 Front squat

5 push presses

Weightlifting

Front Squat or Back Squat

(Lifters Choice)

2 sets of 3 reps @ 90%

2 sets of 1 reps @ 95%

*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)

Back Squat

Front Squat

Metcon

Metcon (No Measure)

21 min EMOM:

Min 0-6: 200 m Row or 100 m run

Min 7-13: 5 High Box jumps or 10 step ups

Min 14-20: 10 Thrusters/ 12 jumping squats

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