CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 thoracic twists
10 lateral hops
10 front to back hops
3 sets:
5 air squats
5 push ups
5 ½ burpees
Weightlifting
EMOM for 10 MIN:
1 Front Squats @ 70-80% of 1-RM
Front Squat
Metcon
Metcon (AMRAP – Reps)
3 Sets:
4 min AMRAP:
25 Thrusters
Max lateral burpees in remaining time
*Rest 1 min btw sets
*score is total number of burpees
RX+ 115/75
RX – 95/65lbs
L1 – 75/55lbs
L2 happy weight that you can do no more than 3 sets of thrusters
