Tuesday, December 22, 2020

CrossFit Albuquerque – Open Gym

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Warm-up

1-2 min jog

30 sec bottom of squat hold

5 good mornings

10 spidermans

10 alt quad stretch

10 neck rolls in each direction

10 shoulder rolls

:30 shoulder/chest stretch

10 arm swings forward/back

10 no push up inch worm

6 right lunges with torso twist

6 left lunges with torso twist

3 sets:

3 no push up burpees

:15 hs hold

3 push ups

3 sets:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

Weightlifting

E2MOM for 14 Min:

3 Split Jerks from behind the Neck

*building each round…*

3 Split Jerks from behind the Neck

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP:

3.6.9.12…

HSPU

Power cleans

RX+ def kipping 4/2″, 155/105

RX kipping, 135/95

L1 kipping with mats, 115/75

L2 off box/pike or 2xregular push ups, happy weight

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