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
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 ring rows
10 broad jumps
5 slow air squats
Metcon
Metcon (2 Rounds for reps)
12 min AMRAP:
30 Single arm DB thrusters
15 Pull Ups
Rest 3 min:
10 min AMRAP:
20 Double DB thrusters
10 CTB
RX+ 50/35
RX 40/25
L1 30/20, with bands/jumping
L2 25/15, ring rows
*coaching note: please encourage people to do CTB that extra little pull is the strength they will need to move on to a MU and CTB will come up in the open and they need to work on them even if that means scaling
