Tuesday, December 29, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

3 sets:

3 strict press

3 push press

3 push jerks

Weightlifting

Find a heavy for the day STO of athlete’s choice:

-strict press

-push press

-push jerk

-split jerk

Strict Press

Push Press

Push Jerk

Split Jerk

Metcon

Metcon (Time)

7 RFT:

5 strict hspu

10 db step ups

10 alt db snatch

*Rest 30 sec btw rounds

RX+ def 4/2″ strict, 70/50#

RX strict, 50/35

L1 pike/ db seated press, 40/25

L2 pike/db seated press, happy weight

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