CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
Weightlifting
Deadlift:
2 sets of 5 reps@ 70%
2 sets of 3 reps@ 80%
1 set of 1 rep@ 90%
*if still just getting back into the gym, please use 90% of your max as the baseline 1-RM*
Deadlift
Metcon
Metcon (Time)
4 RFT:
400 m Run
100 m Farmer carry single arm 53/35
20 HSPU (scale to off box or seated strict press)
Rest 1 min btw sets
*20 min cap
*keep the rest, if you know 400 m is going to take more than 2:30, cut down to 300m run or 200m run
