Monday, September 21, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 spider man crawls

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 push ups

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

3 sets:

5 5 sec squats

5 half burpees

5 broad jumps

Weightlifting

Reverse Banded Front or Back Squat:

3 sets of 5 reps @ 90-100% of 1-RM

Reverse Band Front Squat (5, 5, 5)

Back Squat REVERSE bands (5, 5, 5)

bands from top of rig

Metcon

Metcon (Time)

5 RFT:

400 m run

15 OHS

15 Burpees

RX+ 400 m run,185/125

RX 300 m run, 135/95

L1 200 m run, 95/65, burpees

L2 200 m run, 75/55 burpees

*20 MIN Time Cap

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