CrossFit Albuquerque – Open Gym
Warm-up
400 m run/2 min cardio
10 toe touches
10 lateral lunges (stretch ankles)
Sit in bottom of squat and twist 5 times to each side
3 each leg-4 position spider man crawl
5 down dog/up dog
10 bird dogs
10 dead bugs
10 glute bridges
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
2 sets:
5 5 sec front squats (3 sec down, 2 in the bottom, stand up)
5 ring rows
10 lateral hops
10 front to back hops
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 Pullups (strict preferred-3 for women)
15 Front Squats 95/65
45 DU/90 single unders
Weightlifting
Front Squat from rack or floor
3 sets of 5 reps at 65-75% of 1-RM
*Use training max If you have not lifted heavy a while. *
Training max = 90% or 1-RM
