CrossFit Albuquerque – Open Gym
Warm-up
1-2 min jog
30 sec bottom of squat hold
5 good mornings
10 spidermans
10 alt quad stretch
10 neck rolls in each direction
10 shoulder rolls
:30 shoulder/chest stretch
10 arm swings forward/back
10 no push up inch worm
6 right lunges with torso twist
6 left lunges with torso twist
3 sets:
3 no push up burpees
3 jumping squats
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 front squat
Weightlifting
Clean Complex:
2 Power Clean + 2 Full Clean + 2 Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
1.5 mile run
Into AMRAP:
10 squat cleans
14 burpees
Bike/row cals: 100-130 depending on size of human 😉
RX 95/65
L1 85/55, 1 mile run
L2 Happy weight, 1200m run
