CrossFit Albuquerque – Open Gym
Warm-up
200-400 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
2 sets:
5 Tuck jumps
10 lateral jumps
10 front/back jumps
8 half burpees
Weightlifting
“Horsepower Complex”
1 snatch grip deadlift
1 hang full snatch
1 overhead squat
1 back squat
1 behind the neck split jerk
*find a max weight for this complex*
HorsePower Complex
1 snatch grip deadlift
1 hang full snatch
1 overhead squat
1 back squat
1 behind the neck split jerk
Metcon
Metcon (No Measure)
16 min EMOM:
Min 1: 6-10 Devils press
Min 2: 10-20 V-ups
Min 3: 12-18 DB front squat
Min 4: 50 DU
