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 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 half burpees
10 broad jumps
5 slow air squats
Metcon
Metcon (Time)
10 sets:
15 thrusters
30 DU
*Rest 1 min btw sets
RX+ 95/65, DU
RX 75/55, DU
L1 happy weight, 60 single unders
L2 happy weight, 60 single unders
