Wednesday, December 16, 2020

CrossFit Albuquerque – Open Gym

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Warm-up

1-2 min jog

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

2 sets

10 top down deadlifts

:15 hs hold

Weightlifting

Deadlift:

1 set of 6 reps @ 80% of 1-RM

2 sets of 5 reps @ 85-90% of 1-RM

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets:

5 min AMRAP:

7 deadlifts

14 push ups

*Rest 90 sec btw sets

RX+ 275/185

RX 225/155

L1 185/135

L2 155/105

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