CrossFit Albuquerque – Open Gym
Warm-up
400 m run or 200 m walk-fast pace
If outside:
Down and back high knees
Down and back butt kicks
Side shuffle down and back
Over under the fence down
Chicken walk back
Inside:
3 whirly birds in each direction
10 bird dogs with rotating hips
Grab the tops of your feet, pull yourself down into your squat, pick your butt up and then back down 5 times
10 glute bridges
Elbow side plank with 5 arm twists and 5 leg lifts on each side
2 sets:
5 slow and controlled deadlifts (watch your body and form)
10 half (no chest to floor) burpees
Weightlifting
Deadlift
3 sets of 5 reps at 65-75% of 1-RM
*Use training max If you have not lifted heavy a while. *
Training max = 90% or 1-RM
Deadlift (5, 5, 5)
Metcon
Metcon (AMRAP – Reps)
12 MIN AMRAP:
3,3,6,6,9,9….
Deadlifts 185/125, RX+ 225/155
Lateral overbar burpees
