CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
3×10 reps band walk outs
10 alt. spiderman lunges
10 alt. Pigeon stretches
5 inch worms
10 good mornings w bar
30 sec side plank/side
Weightlifting
20 Minute Running Clock…
Deadlift:
2 sets of 5 reps @ 70%
2 set of 3 reps @ 80%
1 set of 1 reps @ 90%
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by deadlift plus burpee:
EMOM 1+1, 2+2…
until you can’t complete reps within minute
RX+ 225/155
RX 185/135
L1 155/105
L2 135/95, no push up burpees
