CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
Back Squat:
1 set of 6 reps at 75%
1 sets of 5 reps at 80%
1 set of 5 reps greater than 80%
*goal is to go heavier than 2 weeks ago for last set of 5*
Back Squat
Metcon
Metcon (Time)
For Time:
10-8-6-4-2
Thrusters
5-4-3-2-1
Wall walls
RX+ 185/135
RX 135/95
L1 115/75
L2 heavy but happy weight, open scaled wall walk
