Wednesday, December 23, 2020

CrossFit Albuquerque – Open Gym

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Warm-up

1-2 min jog

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

2 sets:

10 top down deadlifts

10 deadbugs

Weightlifting

Find a 1-RM Deadlift

Deadlift

Metcon

Metcon (No Measure)

16 min EMOM:

Min 1: 15-20 KBS (russian or american depending on how you feel today)

Min 2: :45 row-pick your pace of the day

Min 3: 12-15 TTB

Min 4: :45 row-trying to match meters from min 2

RX+ 70/53

RX 53/35

L1 35/26

L2 happy weight

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