Tuesday, December 28, 2021

CrossFit Albuquerque – Open Gym

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Warm-up

2 min cardio

10 arm circles forward and back

20 everest climbers

10 alt pigeon stretch

10 alt scorpion stretch

10 lateral lunges

30 hip bridges

20 dead bugs

Weightlifting

Power Clean and Jerk Complex

EMOM for 10 MINS:

1 power clean + 1 jerk of choice

*build as heavy as desired*

1 Power Clean + 1 Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

E4MOM for 3 ROUNDS:

9 power cleans

12 air squats

15 push ups

*Rest 1 min between rounds

RX+ 155/105

RX 135/95

L1 115/76

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