Tuesday, August 4, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard


200-400 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

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

5 hollow body rocks

10 step back lunges

:15 hs hold


Split Jerk Presses

3 sets of 5 reps @ a challenging load

Split Jerk Balances

3 sets of 3 reps @ a challenging load

Split Jerk Press

Split Jerk Balance


Metcon (Weight)

4 Sets:

50 DU/100 single unders

15 TTB

20 single arm OH lunges alt feet

Rest 1:30 min btw sets

RX+ TTB, 50/35

RX TTB 50/35

L1 hanging leg raises, 40/25

L2 floor leg raises, 30/15

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