CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio of choice
Get moving and blood flowing
3 sets of 10 band walk outs
10 air squats
10 alternating lunges
1 min plank
Weightlifting
On a 20 Minute Running Clock…
Find a 5-RM Back Squat or Front Squat (athletes choice)
*try to increase 5-10 lbs from last week*
Then…
1 set of 5 reps at -10% of 5-RM
Back Squat
Front Squat
Metcon
Metcon (Time)
5 Rounds for Time:
9 Deadlifts
9 Box Jump Overs
RX+ 315/225lbs, 24/20″
RX – 275/185lbs 24/20″
Scaled L1 – 225/135lbs
Scaled L2 – 185/115lbs
Scaled L3 – happy weight
*time goal 10-12 mins*
