Wednesday, August 19, 2020

CrossFit Albuquerque – Open Gym

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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

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