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
Front Squat – Find a 2RM:
Then…95% for 2 reps
Then…90% for 2 reps
*try to increase from last week*
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
2, 4, 6, 8, 10, ……
DB Hang power c&j
Box Jump Overs
*Alt Single DB
RX 50/35
L1 40/25
L2 35/20
