Wednesday, April 21, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 min Cardio of Choice

30 banded good mornings

3×10 reps band walk outs

20 air squats

20 alternating lunges

5 inch worms

60 sec plank

Weightlifting

On a 20 MIN Running Clock…

Deadlift:

Build to a 6-RM – Heavy for the Day

*slow eccentric 5 seconds to the floor.

Aim for 80-85% of max as final weight. Straps are allowed.

Deadlift

Metcon

Metcon (No Measure)

Alternating Every 90 secs for 18 MIN:

1. 30 sec side plank/each side

2. 6 Reps Single Leg RDL/each side (use DB)

RX+ – 70/50, RX – 50/35

Scaled – Happy weight

3. 6 Reps Pendlay Row, 5 secs slow negatives on return to floor

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