CrossFit Albuquerque – Open Gym
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
