Thursday, September 3, 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:

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

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