Monday, November 22, 2021

CrossFit Albuquerque – Open Gym

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Warm-up

Run 400m

10 Alt. Side Lunges

10 Alt. Regular lunges

10 air squats

5 tuck jumps

10 alt. Spiderman lunges

10 alt. Pigeon stretch

30 secs side plank/side

Weightlifting

Back or Front Squat

5 reps at 75% of 1-RM

3 reps at 85% of 1-RM

1 set max reps at 95% of 1-RM

***NOTE: % of 1-RM is based off of your training max (90% of 1-RM)***

GOAL: 1-5+ reps

Back Squat

Front Squat

Metcon

Metcon (Time)

5 RFT:

10 Front squat from ground

12 CTB

30 DU

RX+ 185/135

RX 155/105

L1 135/95

L2 happy weight

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