CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 v-ups
10 lateral jumps
10 front to back jumps
5 slow air squats
Weightlifting
Front Squat:
4 sets of 5 reps @ 60-70%
*2 second pause at the bottom of squat*
EXPLOSIVE on way up.
NOTE: try to go just a little heavier than last week.
Front Squat
Metcon
Metcon (AMRAP – Reps)
14 min EMOM:
Min 1: :40 max TTB
Min 2: :40 max wallballs
Min 3: 50 DU
*score is number of TTB+wallballs
RX+ 30/20#
RX 20/14#
L1 Hanging leg raises,18/12#, 100 single unders
L2 floor leg raises/v-ups, 14/10#, 100 single unders
