CrossFit Albuquerque – Open Gym
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
