CrossFit Albuquerque – Open Gym
Warm-up
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:
3 strict pullups/ringrows
5 OHS
10 lateral hops
Weightlifting
Back Squat:
1 set of 8 reps @ 65% of 1-RM
1 set of 6 reps @ 70% of 1-RM
3 sets of 5 reps @ 85% of 1RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Back Squat (5, 5, 5)
Metcon
Metcon (Weight)
15 EMOM:
Min 1: 8 OHS
Min 2: 10 CTB
Min 3: 50 DU/100 single unders
RX+ 135/95, 95/65
