CrossFit Albuquerque – Open Gym
Warm-up
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)
Weightlifting
Back Squat:
1 set of 8 reps @ 65% of 1-RM
1 set of 6 reps @ 70% of 1-RM
3 sets of 5 reps @ 75% of 1RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Back Squat (5, 5, 5)
Metcon
Metcon (Time)
For Time:
50 back squats
40 HSPU
50 front squats
40 HSPU
50 OHS
18 min Cap
*pick a load for each squat that you can do in at least sets of 10
*PVC can be used to WOD, there are a total of 150 squats, weightless might be the best option for most to try and fit within time cap.
