CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 push ups
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 front squats
3 sets:
3 strict press
3 push press
3 push jerks
Weightlifting
1 Push Press + 1 Push Jerk + 1 Split Jerk
*Work to a heavy for the complex*
1 Push Press + 1 Push Jerk + 1 Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
10 Squat Clean and Jerk
8/6 Muscle Ups or 16 Dips
75 DU/150 Singles
RX+ 185/135, RX 155/105
