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
Back Squat
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
Back Squat (5, 5, 5, 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 MIN for quality:
2 MIN cardio
10 R/L Single leg RDL
30 Sec HS hold
10 off the box single leg squat (pistol practice)
10-Each arm, Strict seated DB press
