Thursday, March 18, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

1-2 min jog

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 thoracic twists

10 opposite hand and leg raises

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

3 sets:

5 ½ burpees

5 ring rows

Weightlifting

Bench Press:

5 sets of 3 reps @ 75-80% of 1-RM

Bench Press (3, 3, 3, 3, 3)

Strength-CON

“Pump-Con”

16 MIN ALT. EMOM:

1. 8 Muscle Cleans with Barbell or DBS

2. 8 strict press with barbell or DBS

3. 40 secs MAX reps strict pull ups

4. 40 secs MAX reps push ups or Dips

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