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 or Strict Press:
1 set of 8 reps @ 65% of 1-RM
1 set of 6 reps @ 70% of 1-RM
3 sets of 5 reps @ 85% of 1RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Strict Press (8, 6, 5, 5, 5)
Bench Press (8, 6, 5, 5, 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
10 single arm bent over db row each side
20 Russian KBS
20 Russian twists
10 Bulgarian split squat per leg or split squat
