CrossFit Albuquerque – Open Gym
Warm-up
400 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 push ups
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 sets:
3 strict press
3 push press
3 push jerks
Weightlifting
Deadlift Strength Work
5 sets of 5 reps at 65-75% of 1-RM
*Use training max If you have not lifted heavy a while. *
***IF first week back, do 3 sets of 5 reps.***
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
3 MU/scale 5 CTB or 5/3 strict pullups
9 Power Cleans
9 S2OH
15 Cal row/bike/200 m run
RX+ 135/95, RX-115/75
