Wednesday, June 3, 2020

CrossFit Albuquerque – Open Gym

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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

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