CrossFit Albuquerque – Open Gym
Warm-up
2 MIN cardio of your choice
10 air squats
10 lunges
10 alt pigeon stretch
10 cat cows
20 hip bridges
Weightlifting
On a 20 MIN Running clock…
Build to a 3-RM back or front squat, for the day.
Back Squat
Front Squat
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
