Saturdy, February 6, 2021

CrossFit Albuquerque – Open Gym

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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

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 strict press

3 push press

3 push jerks

3 split jerks

Weightlifting

E2MOM for 14 MINS:

Sets 1-5:

1 Power Jerk + 1 Split Jerk *find a heavy*

Set 6:

95% of heavy for the day

Set 7:

90% of heavy for the day

Metcon

Metcon (Time)

5 RFT:

16 alt DB FR lunges

200 m run

10 HSPU

200 m run

RX+ strict HSPU, 50/35

RX kipping HSPU, 40/25

L1 1-2 mats kipping, 30/15

L2 off box/pike HSPU, happy weight

*if doing normal pushups, 20 per round

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