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
Speed Bench Press (banded)
7 sets of 1 rep @ 70-80% of 1-RM
*lift should performed as quickly as possible with perfect form*
Banded Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
20 alt step back lunges
20 alt leg v-ups
10 slow ring rows with 1 sec pause at top
20 lateral lunges
