CrossFit Albuquerque – Open Gym
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
10 lateral lunges
3 sets 4 position spiderman crawl
10 bird dogs
5 downward/upward dogs
10 thoracic twists
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
3 sets:
5 half burpees
10 broad jumps
5 slow air squats
Weightlifting
E2MOM for 14 MIN:
1 Deadlift
Min 0:00 – 2:00 -70%
Min 2:00 -4:00 – 70%
Min 4:00 – 6:00 – 75%
Min 6:00 -8:00 – 80%
Min 8:00 – 10:00 – 82.5%
Min 10:00 – 12:00 – 85%
Min 12:00 – 14:00 – 85-90%
*Use 90% as training max; if feeling too heavy.*
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
15 Deadlifts
10 TTB
RX+ 225/185
RX 185/135
L1 155/105, hanging leg raises
L2 135/95, floor leg raises or v-ups
