CrossFit Albuquerque – CrossFit
Warm-up
2 MIN cardio of choice
3 x 10 reps Band Walkouts
30 sec side plank/side
60 sec regular plank
5 inch worms
10 air squats
Weightlifting
Deadlift:
On a 20 MIN Running Clock…
Build to a 8-RM – Heavy for the Day
*slow eccentric 5 seconds to the floor.
Aim for 70-80% of max as final weight. Straps are allowed.
Deadlift
Metcon
Metcon (No Measure)
Alternating Every 90 secs for 18 MIN :
1. 10 reps banded good mornings, 5 secs slow negative on way down, explosive up
2. DB Row, 6 reps/side, 5 secs slow down each rep; use the same DB weight as SLD
3. 6-8 reps Stiff Leg DL, 5 secs slow negatives
RX+ 70/50’s
RX – 50/35s
Scaled – happy weight
