CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
3 sets:
5 hollow body rocks
5 jumping squats
5 push ups
Weightlifting
Find a 2 RM Split Jerk
Split Jerk
Metcon
Metcon (Time)
For Time:
27-21-15-9
TTB
18-12-6-3
Strict HSPU OR 45-35-25-15 Pushups
