CrossFit Albuquerque – Open Gym
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
