Wednesday, July 1, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard


2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)



2 sets of 5 reps@ 70%

2 sets of 3 reps@ 80%

1 set of 1 rep@ 90%

*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*



Metcon (Time)

4 RFT:

400 m Run

100 m Farmer carry single arm 53/35

20 HSPU (scale to off box or seated strict press)

Rest 1 min btw sets

*20 min cap

*keep the rest, if you know 400 m is going to take more than 2:30, cut down to 300m run or 200m run

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