CrossFit Albuquerque – Open Gym
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
