Saturday, November 14, 2020

CrossFit Albuquerque – Open Gym

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Warm-up

200-400 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

Back over/under the fence

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 down deadlifts

5 v-ups

5 jumping squats

Weightlifting

Deadlift:

2 sets of 5 reps @ 70%

1 sets of 3 reps@ 80%

1 set of 1 rep @ 90%

Deadlift

Metcon

Metcon (Time)

15 RFT:

7 TTB

10 Deadlifts

RX+ TTB, 185/135

RX TTB, 155/105

L1 hanging leg raises, 135/95

L2 floor leg raises/v-ups, 115/75

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