Saturday, July 11, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

10 bird dogs

5 downward/upward dogs

10 thoracic twists

20 dead bugs

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 hollow body rocks

5 squats

5 push ups

Weightlifting

1 Hang Full Clean + 1 full clean + 1 Hang Power Clean

Touch-N-Go

*Work to a heavy for the complex*

1 Hang Clean + 1 Clean + 1 Hang Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 cal row/bike cal/400 m run

15 TTB

15 DB Thrusters

RX – 50/35lbs DBs

Scaled L1 – 35/20lbs

Scaled L2 – 20/10lbs

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