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 deadbugs
10 single leg glute raises
10 table top opposite hand and foot reach
10 lateral hops
10 front to back hops
3 sets:
5 air squats
5 v-ups
Weightlifting
E3MOM for 18 MINS:
Perform 3 Back Squats (no pause) – try to increase in weight every set.
*Build to a heavy for the day*
Back Squat
Metcon
Metcon (Time)
For Time:
50 KBS
75 goblet squats
50 CTB
75 goblet squats
50 KBS
RX+ 70/53
RX 53/35
L1 35/26
L2 happy weight, air squats
