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
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets
5 push ups
5 half burpees
10 alt step back lunges
Weightlifting
Jerk Complex:
Behind the Neck Split Jerk + Split Jerk
*build to a heavy*
Behind the Neck Split Jerk + Split Jerk
Metcon
Metcon (Time)
5 RFT:
18 weighted sit ups
15 S2OH
12 Front Rack step back lunges
*if no equipment do:
30 sit ups
25 pushups
20 alt lunges
