CrossFit Albuquerque – Open Gym
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
