Saturday, December 5, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

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