CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
200 m run
3 whirly birds
5 quad stretch each leg
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
Weightlifting
Deadlift:
2 sets of 5 reps @ 75% of 1-RM
2 sets of 3 reps @ 85% of 1-RM
1 sets of 1 reps @ 90% of 1RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min Cardio
10 Steps back lunges per leg
20 V-ups
10 Box step downs
5 Strict pullups
10 Perfect pushups
