CrossFit Albuquerque – CrossFit
Warm-up
Run 400m
10 alternating side lunges
10 alternating regular lunges
10 air squats
5 tuck jumps
10 alt. spider man lunge
10 alt. pigeon stretch
30 secs side plank/side
Weightlifting
5 sets:
1 high hang clean (from hip) + 1 front squat + 1 split jerk
*At 60-65% of front squat max*
Then…
5 sets of 5 reps per side:
Turkish get ups
*form focus, then add weight*
Then…
5 sets of 5 reps:
Pull ups
*add weight if able. If not, perform strict or with band.*
-No kipping-
