CrossFit Albuquerque – Open Gym
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
