CrossFit Albuquerque – CrossFit
Warm-up
2 MIN CARDIO of choice
3 sets of 10 band walk outs
10 perfect air squats
5 inch worms in place
20 mountain climbers
5 Spider-Man stretch each side
5 pigeon each leg
Weightlifting
Perform complex: at 50%, 60%, 70%, and 80% of (1-RM C&Jerk)
3 FS+1 Jerk
Then…
From the rack:
Perform 2 behind the neck split jerks + 1 regular split jerk
5 sets @ 75% of 1-RM
