CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio of your choice
Then…
3×10 band walk out
30 sec side plank/side
60 sec center plank
Weightlifting
Deadlift
2 set of 3 reps at 87.5-90% of 1-RM
1 set of 2 reps @ 92-94% of 1-RM
Deadlift
Metcon
Metcon (Time)
4 RFT:
10 DB Hang Power Clean
10 DB STOH
15 box jump/step down
RX – 50/35lbs, 24/20″
Scaled L1 – 35/20lbs, 24/20″
Scaled L2 – 20/10lbs, 24/20
Scaled L3 – happy weights
