Wednesday, October 28, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

E2MOM for 14 MINS:

1 Push Jerk

*Build to a heavy for the day*

Push Jerk

Metcon

Metcon (Time)

For Time:

1000 m row/800 m run (two figure 8’), 2400 m bike

Into:

5 Rounds:

10 Bar MU

7 S2OH

RX+ 1500 m row, 235/145

RX 155/105, 5 bar mu or 10 pullups

L1 115/85, 10 pullups with assistance

L2 800 m run, happy weight for 7, 10 ring rows

*22 min cap*

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