CrossFit Albuquerque – Open Gym
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
3 sets:
3 snatch deadlifts
3 snatch high pulls
3 muscle snatch
Weightlifting
E2MOM for 14 MIN:
1 Hang Full Snatch + 1 OHS
*up to a challenging for the day*
1 Hang Full Snatch + 1 OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
6 Power Snatch
12 TTB
18/15 cal row/bike
RX+ 135/95
RX 115/75
L1 95/65, hanging leg raises, 15/12 cals row/bike
L2 happy weight, floor leg raises or v-ups, 12/10 cal row/bike
