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
Weightlifting
Clean and Jerk Complex:
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk of choice
1 Front Squat
*build to a heavy for the day*
Metcon
Metcon (Time)
Buy in: 800m run
3 Rounds:
40 air squats
20 pull up
Buy out: 800m run
No equipment:(Homework outs)
Buy in: 800m run
3 Rounds:
40 air squats
20 dips
Buy out: 800m run
