CrossFit Albuquerque – Open Gym
Warm-up
2 MINS bike or run: get winded
5 sets of 10/side – band walk outs
Pigeon Stretch – 1 min per side
Sumo Squat stretch hold – 2 mins
Weightlifting
E2MOM for 12 MINS
1 snatch deadlift + 1 snatch pull + 1 power snatch + 1 hang power snatch
1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch
Metcon
Metcon (No Measure)
Partner Workout:
E3MOM for 15 MINS with a partner: (splitting work evenly)
30 Calorie row/bike/ski
20 Hang Power Snatches
RX – 115/75lbs
Scaled L1 – 95/65lbs
Scaled L2-L3 – happy weight
