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 half burpees
5 tuck jumps
Weightlifting
Deadlift:
1 set of 6 reps @ 85%
2 sets of 5 reps @ 90%+
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP:
16 burpee box jumps
8 deadlifts
RX+ 30/24″, 355/225
RX 24/20″, 315/205
L1 20/18″, 225/155
L2 jumping height and/or step up, 185/135
*deadlift weight should be something that can be done 4/4
