Monday, July 6, 2020

CrossFit Albuquerque – Open Gym

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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

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