CrossFit Albuquerque – Open Gym
Warm-up
2 Minutes Cardio of choice
3 sets of 10 band walk outs
60 sec plank
Weightlifting
Deadlift
1 set of 6 reps at 75-78% of 1-RM
2 set of 5 reps @ 85-88% of 1-RM
Deadlift
Metcon
Metcon (Time)
3 RFT:
30/25 calorie row/bike/ski
20 KB swings
10 burpees over erg
RX+ 70/53lb
RX – 53/44lbs
Scaled L1 – 44/35lbs
Scaled L2 -35/26lbs
Scaled L3 – happy weight