Tuesday, January 19, 2021

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

3 split jerks

Weightlifting

E2MOM for 14 MIN:

1 Push Press + 1 Pause Jerk of choice (pause in the dip)

*Build to a heavy for complex*

1 Push Press + 1 Pause Jerk

(pause in the dip)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 alt lunges (body wt.)

8 strict hspu

40 DU

RX strict hspu

L1 strict with mats, 80 single unders

L2 off box or piked, 80 single unders

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