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
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
