Monday, February 15, 2021

CrossFit Albuquerque – Open Gym

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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

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