CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets:
5 top down deadlifts
5 ½ burpees
Weightlifting
Back Squat:
5RM
*Try to increase from last week*
Then…
Perform 5 reps @ 90% of 5-RM for the day
Back Squat
Metcon
Metcon (Time)
4 sets:
4 RFT:
7 deadlifts
5 burpee bj over
Rest 1 min btw sets
Score is the slowest set of 4 rounds.
*AIM for sets to be 2:30 or less
*20 Min time cap
Rx+ 225/155, 24/20″
Rx 185/135, 24/20″
L1 155/105, 20/18″
L2 happy weight, 18/12″
