CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 deadbugs
10 single leg glute raises
10 table top opposite hand and foot reach
10 lateral hops
10 front to back hops
3 sets:
5 air squats
5 v-ups
Weightlifting
Front Squat – Find a 2RM for the day:
Then…90% for 2 reps
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP:
10 DB front squats
8 TTB
6 Devils press
RX 50/35
L1 40/25, hanging leg raises
L2 30/15, v-ups/floor leg raises
