CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
2 sets:
10 toe touches
8 lateral lunges
8 spiderman crawls
8 pigeon
5 downward/upward dog
5 scap push ups
10 lateral hops
10 front to back hops
8 jumping air squats
Weightlifting
E2MOM for 14 MINS:
Power Jerk + split Jerk
*Build to a heavy for the day*
Try to increase from last week
1 Power Jerk + 1 Split Jerk
Metcon
Metcon (No Measure)
18 min EMOM:
Min 1: 3-6 MU
Min 2: 250/200 m row
Min 3: :40 max air squats
RX+ ring MU
RX bar/ring
L1 12 dips (bar or ring), 200/175 row
L2 12 dips (box or scaled), 175/150 row
Bike:
RX+ 20/18
RX 15/12
L1 12/10
L2 :45 moving hard
