CrossFit Albuquerque – Open Gym
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
