CrossFit Albuquerque – Open Gym
Warm-up
400m run or 2 MIN Cardio
3X10 reps Band Walk outs
5 spiderman lunges each leg
5 pigeon stretch each leg
5 inch worms (in place)
10 PVC OHS
10 PVC Snatches
Weightlifting
E2MOM for 14 MINS:
3 position snatch (FULL) (floor, knee, hip)
*find max complex for the day*
3 Position Snatch
Ground
Knee
Hip
Metcon
Metcon (Weight)
12 min EMOM:
Min 1: 50 DU
Min 2: Max devils Press reps
RX+ 70/50
RX 50/35
L1 40/25, mixed du and singles
L2 30/15, 100 singles
