CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
3 sets
5 top down deadlifts
5 ring rows
Weightlifting
Deficit Deadlifts from 2-4″
1 set of 6 reps @ 70-75% of 1-RM
2 sets of 5 reps @ 75-80% of 1-RM
Deficit Deadlift
Deficit from 2-4”
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets: 3 min AMRAPs
10 Deadlifts
10 CTB
*Rest 1 min btw sets
*Start at the beginning after rest
RX+ 275/185, CTB
RX 225/155, CTB
L1 185/125, Banded/jumping CTB
L2 155/105, ring rows
