CrossFit Albuquerque – Open Gym
Warm-up
400 m run
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
3 sets:
5 v-ups
5 air squats
10 lateral hops
Weightlifting
Back Squat or Front Squat:
*athlete choice*
1 set of 8 reps @ 62.5%
1 set of 6 reps @ 70%
3 sets of 5 reps @ 75%
*stay with percentages even if they feel too light*
Back Squat
Front Squat
Metcon
Metcon (Time)
12 min AMRAP:
20 Air squats
18 TTB
40 DU
RX as written
L1 Hanging leg raises, 80 single unders
L2 V-ups or floor leg raises, 80 Single unders
