Monday, February 22, 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

2 sets:

10 toe touches

8 lateral lunges

8 spiderman crawls

8 pigeon

5 downward/upward dog

5 scap push ups

10 lateral hops

10 front to back hops

8 jumping air squats

Weightlifting

E3MOM for 18 MINS:

2 Reps Front Squat or OHS *athletes choice*

*Build to a heavy 2-RM in the EMOM*

Front Squat

Overhead Squat

Metcon

Metcon (Time)

3 RFT:

30 unbroken

Thrusters

30 unbroken KBS

*every time you break you add 10 burpees at the end of the workout

*Choose your own adventure: Pick weights that challenge you but are doable, can use DBs

Goal time is 9-14 min

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