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
2 sets:
10 top to bottom deadlifts (focus on form and control)
5 half burpees
5 broad jumps
Weightlifting
Deadlift
2 sets of 3 reps @ 85% of 1-RM
2 sets of 2 reps @ 90-95% of 1-RM
DO THESE AS SINGLES if need be; to prevent loss of proper form.
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Deadlift
90-95%
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP:
15 Deadlifts
30 BF Burpees
500 M Row/30/20 AB cals
RX+ 275/185, 30/20 AB cals
RX 225/155, 30/20 AB cals
L1 185/135, 20/15 AB cals
L2 135/95, 20/15 AB cals
