CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
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
10 lateral hops
10 front to back hops
3 sets:
5 top down deadlifts
5 power cleans
5 strict press
Weightlifting
Find a Heavy for the Day:
Clean Pull + Hang Power Clean (at knee)
Then…95% for 1 rep
Then…90% for 1 rep
Clean Pull + Hang Power Clean
Metcon
Metcon (Time)
4 Sets:
12 Deadlifts
9 Hang Power Cleans
6 S2OH
400 m run
12 Deadlifts
9 Hang Power Cleans
6 S2OH
*Rest 1 Min between rounds
*cap at 20
RX+ 155/105
RX 135/95
L1 115/75
L2 95/65
*Reduce run to 300m or 200m as needed
Rowing 500m
Bike 30/20 cals
