CrossFit Albuquerque – Open Gym
Warm-up
2 min cardio
10 arm circles forward and back
20 everest climbers
10 alt pigeon stretch
10 alt scorpion stretch
10 lateral lunges
30 hip bridges
20 dead bugs
Weightlifting
Back Squat or Front Squat (athletes choice)
4 sets of 6 reps @ 55-60% of 1-RM
***EMPHASIS: slow eccentric 5 secs slow to bottom.***
50×1 tempo
Back Squat
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
40 wallballs
12/8 mu
RX+ 30/20, ring mu
RX 20/14, mix bar/ring, reduce to something you can do in two to three sets
L1 18/12, scaled mu
L2 14/10, scaled mu
