CrossFit Albuquerque – Open Gym
Warm-up
400m run or 2 MIN Cardio
3 X 10 Band Walk outs
1 min handstand hold or plank
20 alternating lunges
20 Alternating Pigeons
5 inch worms
Weightlifting
20 Minute Running Clock…
Back Squat:
1 sets of 8 reps @ 65%
1 set of 6 reps @ 70%
3 sets of 5 reps @ 75%
Back Squat
Metcon
Metcon (Time)
3 RFT:
10 db box step overs
10 strict hspu
10 db box step overs
10 alt db clean and jerks
RX+ 70/50
RX 50/35
L1 40/25, 1-2 mats
L2 30/15, pike or off box
