CrossFit Albuquerque – Open Gym
Warm-up
400 m run
Down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
2 sets:
10 top to bottom deadlifts (focus on form and control)
5 hollow body rocks
Weightlifting
Deadlift
4 sets of 5 reps at 65-75% of 1-RM
*Use training max If you have not lifted heavy a while. *
Training max = 90% or 1-RM
Deadlift (4 sets of 5 reps @ 65-75% of 1-RM)
Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP:
20/15 cardio cals (300 m run)
30 situps
20/15 cals
30 deadlifts (RX-155/105 Rx+-185/125)
20/15 cals
30 TTB
Rest 2 min:
Repeat *start where you left off
