CrossFit Albuquerque – Open Gym
Warm-up
2 MINS bike or run: get winded
5 sets of 10/side – band walk outs
Saddle stretch – 1 min
Squat stretch hold – 2 mins
Weightlifting
Deadlift
1 set of 8 reps at 65% of 1-RM
1 set of 6 reps @ 70% of 1-RM
3 sets of 5 reps @ 75% of 1-RM
Deadlift
Metcon
Metcon (Time)
5 RFT:
6 HSPU
6 Deadlift
RX+ strict at even, 275/185lbs
RX – kipping at even, 225/155lbs
Scaled L1 – kipping with ab mats, 185/115
Scaled L2 – happy weight