Monday, December 14, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

1-2 min jog

30 sec bottom of squat hold

5 good mornings

10 spidermans

10 alt quad stretch

10 neck rolls in each direction

10 shoulder rolls

:30 shoulder/chest stretch

10 arm swings forward/back

10 no push up inch worm

6 right lunges with torso twist

6 left lunges with torso twist

2 Sets:

10 Front squat

5 Strict press

5 Push Press

Weightlifting

Reverse Banded Front or Back Squat:

5 sets of 3 reps @ 95-105% of 1-RM

Reverse Band Front Squat

Reverse Band- Back-squats

Metcon

Metcon (Time)

2 RFT:

20 thrusters

30 pull-ups

20 thrusters

Rest 3 min btw rounds

RX+ 115/85

RX 95/65

L1 85/55, jumping or banded pull-ups

L2 happy weight, jumping pull-ups or ring rows

Leave a Reply