Monday, November 9, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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″

Leave a Reply