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
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*
