Saturday, January 2, 2021

CrossFit Albuquerque – Open Gym

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

10 lateral lunges

3 sets 4 position spiderman crawl

10 bird dogs

5 downward/upward dogs

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 half burpees

10 broad jumps

5 slow air squats

Strength Work

Strict Pull ups

5 sets of 5 reps (banded or body wt.)

*add weight if able*

Plank

Accumulate 3-5 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

0-10 min

1 mile run

10-20 min

AMRAP:

10 db front squats

10 push ups

10 db deadlifts

20-30 min

1 mile run

RX+ 1mile run, 50/35

RX 1 mile run, 50/35

L1 run that is about 8 min, 40/25

L2 run that is about 8 min, 35/20

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