CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
5 downward/upward dog
10 bird dogs
20 deadbugs
10 single leg glute bridges
Weightlifting
Speed Deadlift (banded)
7 sets of 1 rep @ 70-80% of 1-RM
*lift should performed as quickly as possibly with perfect form*
Banded Deadlift
Metcon
Metcon (Time)
3 RFT:
15 Deadlifts
15 HSPU
Rest 5 min
3 RFT:
8 Deadlifts
4 HSPU
RX+ first 315/205, Def 4/2″ kipping second 355/225, def 4/2″ strict
RX first 275/185, kipping, second 315/205, strict
L1 first 225/155, mats kipping, second 275/185, mats strict
L2 first 185/125, db push press, second 225/155, strict pike
