Monday, December 21, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

1-2 min jog

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

2 rounds:

5 tempo squats 32×1

5 push ups

Weightlifting

Find a 1-RM Back Squat or Front Squat – *athletes choice*

**If an athlete would rather attempt a 3-RM or 5-RM that is ok.**

Back Squat

Front Squat

Metcon

Metcon (Time)

4 Rounds:

4 man makers

18 box jump overs

4 man makers

*Rest 1 min btw sets

*Score is slowest round

RX+ 50/35

RX 40/25

L1 35/15

L2 25/20

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