Monday, October 19, 2020

CrossFit Albuquerque – Open Gym

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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

3 sets:

5 half burpees

5 push ups

5 air squats

Weightlifting

2 Snatch DL + 1 Power Snatch + 1 Hang Full Snatch

2 Snatch DL + 1 Power Snatch + 1 Hang Full Snatch

Metcon

Metcon (Time)

For Time:

20 single arm devils press

400 m run

20 single arm devils press

Rest 2 min:

20 single arm devils press

30/20 AD cals

20 single arm devils press

Rest 2 min:

20 single arm devils press

500 m row

20 single arm devils press

*pick one version of cardio and keep that for all 3 sets

Rx 50/35

L1 40/25

L2 30/15

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