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:
1 set of 6 reps @ 80%
2 sets of 5 reps @ 85%+
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
10 seated strict db press
20 russian twists
10 single leg RDL per side with kb or db
1 min weighted plank
