Tuesday, January 11, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

20 banded good mornings

3×10 reps band walk outs

10 air squats

10 bird dogs

20 Everest climbers

Weightlifting

On a 20 Minute Running Clock…

Find 10-RM Deadlift

NOTE: try to increase from last week 5-10lbs!

Then…

1 set of 10 reps at -10% of 10-RM

Deadlift

Metcon

Metcon (Time)

4 RFT:

8 HSPU

12 Box Jump Overs

RX+ strict hspu, 24/20″

RX – kipping, 24/20″

Scaled – modified hspu, pick box height

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