CrossFit Albuquerque – Open Gym
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
:15 sec hs hold
10 lateral jumps
10 front/back jumps
3 sets:
3 Clean deadlifts
3 clean high pulls
3 muscle cleans
Weightlifting
C&J Complex:
1 Hang Power Clean+1 Power Clean+ 1 Split Jerk
*build to a heavy for the day*
1 Hang Power Clean+1 Power Clean+ 1 Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
4 sets:
3 min AMRAP’s
7 power cleans
14 HSPU/push press
56 DU/112 single unders
Rest 1 min btw sets
RX+ 185/135, 4/2″ def HSPU, DU
RX 155/105, kipping HSPU, DU
L1 115/85, Kipping HSPU with mats or off a box, DU/SU mix
L2 95/65, db push press, SU
