Monday, December 28, 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:

:15 sec hs hold

5 tuck jumps

3 sets:

3 Clean deadlifts

3 clean high pulls

3 muscle cleans

Weightlifting

Find a 1-RM Squat Clean

Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 Wallballs

15 CTB

60 DU

RX 20/14

L1 18/12, jumping ctb

L2 weight to do unbroken, jumping ctb or ring row

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