Thursday, July 9, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

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