CrossFit Albuquerque – Open Gym
Warm-up
2 Minutes Cardio of choice
3 sets of 10 band walkouts
60 sec plank
Weightlifting
Deadlift
2 set of 3 reps at 87.5-90% of 1-RM
2 set of 1 reps @ 92-94% of 1-RM
Deadlift
Metcon
Metcon (Time)
For Time:
100,80,60,40,20 DU’s
25,20,15,10,5 Pull Ups
RX+- C2B/ DU’s.
RX- Pull Ups/ DU’s.
Scaled L1 15,12,9,6,3 pull ups/ 50,40,30,20,10 DU’s.
Scaled L2 – Ring Rows/ SU’s.
Scaled L3 – happy movements..
