CrossFit Albuquerque – Open Gym
Warm-up
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
5 cherry pickers
:30 squat stretch
10 glute bridges
5 downward/upward dog
10 scap push ups
6 broad jumps
3 sets
:15 hs hold
5 push ups
15 DU/30 single unders
Weightlifting
Strict Press Strength Work
5 sets of 5 reps at 65-75% of 1-RM
*Use training max If you have not lifted heavy a while. *
***IF first week back, do 3 sets of 5 reps.***
Strict Press (5, 5, 5, 5, 5)
Metcon
Metcon (No Measure)
15 min EMOM:
Min 1: 50 DU/100 Singles (RX+75 DU)
Min 2: 20 KBS RX 53/35, RX+70/53
Min 3: 15 HSPU RX, 20 HSPU RX+ (scale to unbroken sets for the first 2-3 sets)
