CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
200 m run
3 whirly birds
5 quad stretch each leg
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
Weightlifting
Bench Press:
1 set of 6 reps @ 75% of 1-RM
2 sets of 5 reps @ 85% of 1-RM
1 set of MAX reps with 65% of 1-RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Bench Press (65%)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
10 perfect push ups
20 russian KBS
10 db bent over rows per side
10 off side of box single leg step downs
:30 side plank per side
