CrossFit Albuquerque – Open Gym
Warm-up
2 MIN cardio of your choice
10 air squats
5 tuck jumps
10 lunges
10 alt pigeon stretch
10 cat cows
20 hip bridges
Weightlifting
Back Squat
1 set of 6 reps at 75%
1 sets of 5 reps at 80%
1 set of 5 reps greater than 82-85%+
*goal is to go heavier than 2 weeks ago for last set of 5*
Then…
1 set: HEAVY walk out. 110-130% of your current 1-RM. Hold on back for 10 secs.
Back Squat
Metcon
Metcon (Time)
6 min AMRAP:
3, 6, 9…
Db front squats
TTB
*Rest one min
For time:
Whatever reps you got going backwards
*Note time for reps going backwards.
RX+ 50/35
RX 40/25
L1 30/15, hanging leg raises
