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
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
