Monday, July 13, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 spider man crawls

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 push ups

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

3 sets:

5 5 sec squats

5 half burpees

5 broad jumps

Weightlifting

Back Squat:

2 sets of 5 reps @ 75% of 1-RM

2 sets of 3 reps @ 85% of 1-RM

1 sets of 1 reps @ 90% of 1RM

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*

Back Squat

Metcon

Metcon (No Measure)

15 min EMOM:

Min 1: 15 Wallballs

Min 2: 10-15 Burpees

Min 3: 15-20 KBS 53/35

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