CrossFit Albuquerque – Open Gym
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
2 sets:
:15 sec hs hold
10 alt lunges
20 lateral hops
Weightlifting
Back Squat or Front Squat:
*athletes choice, based upon goals for testing in late December*
2 sets of 5 reps @ 70%
2 sets of 3 reps@ 80%
1 set of 1 rep @ 90%
Back Squat
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
40 DU
10 Hang DB snatch
10 alt DB Step Ups
RX+ 50/35, two db for step ups
RX 50/35 single DB, 24/20″
L1 40/25 single DB, 20/18″
L2 30/15 single DB, 18/14″
