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 Clean deadlifts
3 clean high pulls
3 muscle cleans
3 sets:
3 strict press
3 push press
3 push jerks
Weightlifting
C & J Complex:
1 squat clean + 1 front squat + 1 split jerk
1 Squat Clean + 1 Front Squat + 1 Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Sets:
4 MIN AMRAP:
10 weighted box step ups
10 single arm DB hang clean and jerks
10 TTB
*2 Min rest between sets
RX+ 50/35#
RX 50/35#
L1 40/25#, hanging leg raises
L2 30/15#, floor leg raises/v-ups
