CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio of Choice
3×10 reps band walk outs
10 air squats
20 bird dogs
10 alternating pigeon stretch
30 sec side plank/side
Weightlifting
Deadlift
2 sets of 3 reps at 80-85%
2 sets of 1 rep at 90-95% (do not hit 1-RM)
Deadlift
Metcon
Metcon (Time)
4 Sets:
100 m run
15 HSPU
100 m run
15 TTB
*Rest 1 min btw sets
