CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets
5 top down deadlifts
5 push ups
5 ring rows
Weightlifting
Deadlift:
2 sets of 3 reps at 90% of 1-RM
1 set of 2 reps at 95% of 1-RM
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Deadlift
Metcon
Metcon (Time)
4 sets:
16 pullups/bent over rows
8 deadlifts
16 HSPU/push press
8 deadlifts
*20 min time cap*
