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
10 spider man crawls
10 pigeons
Weightlifting
Deadlift:
3 sets of 5 reps @ 75% of 1RM
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Deadlift (5, 5, 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
10 front foot elevated step back lunges-use a black 45# to stand on
:30 Hollow body hold
20 Lateral lunges
5 Strict pullups/10 ring rows
10 Single leg RDL
