Saturday, October 3, 2020

CrossFit Albuquerque – Open Gym

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

3 sets

5 top down deadlifts

5 ring row

Metcon

Metcon (Time)

For Time:

40 cals row/bike

40 deadlifts

40 DB thrusters

40 dips

40 DB thrusters

40 deadlifts

40 cals

*25 min cap

RX+Deadlifts 225/155, DB 50/35, ring dips

RX 185/125, 40/25, ring dips

L1 155/105, 30/15, with bands

L2 135/95, happy weight, off box

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