Tuesday, September 22, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

Weightlifting

Jerk Complex:

1 split jerk (3 sec pause in catch) + 2 split jerks

*work up to a challenging weight for this complex*

1 Split Jerk (3 sec pause in catch) + 2 Split Jerks

Metcon

Metcon (No Measure)

15 min EMOM:

Min 1: :45 max DB S2OH

Min2: :45 max box jumps

Min 3: :45 max cals on row/bike/ski

RX+ 70/50lbs

RX – 50/35lbs

Scaled L1 – 35/20lbs

Scaled L2 – 20/10lbs

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