CrossFit Albuquerque – Open Gym
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
