Monday, January 24, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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*

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