Friday, December 31, 2021

CrossFit Albuquerque – Open Gym

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Warm-up

2 min cardio

10 arm circles forward and back

20 everest climbers

10 alt pigeon stretch

10 alt scorpion stretch

10 lateral lunges

30 hip bridges

20 dead bugs

Weightlifting

Deadlift

4 sets of 6 reps @ 55-60% of 1-RM

***EMPHASIS: slow eccentric 5 secs slow to floor.***

50×1 tempo

NOTE: may use straps if desired.

Deadlift

Metcon

Metcon (Time)

21 RFT:

1 Deadlift

3 TTB

5 Burpees bar facing

RX+ 405/275,

RX 325/205

L1 275/185, hanging leg raises

L2 happy weight, vups

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