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
3 sets
5 strict barbell press
5 push ups
10 lateral hops
10 front to back hops
Weightlifting
Shoulder Complex:
1 Push Jerk + 1 Split Jerk
*Work up to a Heavy for this complex.*
1 Push Jerk + 1 Split Jerk
(From Rack)
Metcon
Metcon (No Measure)
18 min EMOM:
Min 1: 5/3 MU or 10/8 strict dips
Min 2: 50 DU/Rx+ 75 DU/100 single unders
Min 3: 15-20 situps
