Saturday, June 11, 2022

CrossFit Albuquerque – Open Gym

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Warm-up

200-400m run

20 air squats

30 hip bridges

Plate hold overhead 1 min

30 sec side plank/side

5-10 pull ups

10-20 ring rows

Metcon

Metcon (Weight)

Partner Workout:(splitting work evenly)

6 Sets:

4:00 On/ 2:00 Off:

400-meter Run, “Together”

Max Reps Snatch/ Clean and Jerk

Sets 1,3,5: Power Snatch

Sets 2,4,6: Clean and Jerk

RX – 135/95

Scaled L1 – 95/65lbs

Scaled L2 – 75/55lbs

Scaled L3 – happy weights

Core Finisher:

3 Sets:

10 Hollow Rocks

10 Tuck Ups

10 Alternating V-Ups

:10 Hollow Hold.

*Rest 1:00 between each set.