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
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
