CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio
3X10 reps band walkout
30 bw glute bridges
10 alternating spider man lunges
30 sec pigeon hold stretch each side
60 secs sit in a squat hold
Weightlifting
Every 90 secs for 15 MIN:
2 box squats @ 85% of 3RM Box Squat.
Box Squat
Metcon
Metcon (AMRAP – Reps)
3 Sets:
3:00 On/ 2:00 Off:
12/9 Cal Bike
12 Box Jump, “sd.” 24″/20″
*Max Reps Squat Clean
RX+ 155/110lbs
RX – 135/95lbs
Scaled L1 – 115/75lbs
Scaled L2 – 95/65lbs
