CrossFit Albuquerque – Open Gym
Warm-up
2 MINS bike or run: get winded
5 sets of 10/side – band walk outs
Saddle stretch – 1 min
Sumo Squat stretch hold – 2 mins
Weightlifting
On a 20 Minute Running Clock…
Find a 10-RM Back Squat or Front Squat (athletes choice)
Then…
1 set of 10 reps at -10% of 10-RM
Back Squat
Front Squat
Metcon
Metcon (Time)
For Time:
Buy in: 400 m run or 500m Row
3 Rounds For Time:
30 WBS
20 TTB
Buy out: 400 m run or 500m Row
RX+ 30/20lbs
RX – 20/14lbs
Scaled L1 – 14/10lbs
Scaled L2 – 10/6lbs
