CrossFit Albuquerque – CrossFit
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
3 sets:
3 clean deadlift
3 clean high pull
3 muscle clean
Weightlifting
Clean Long Pull 3×3 reps
Then…
Clean Pull + Clean – 5 sets @ 70%
Then…
Clean Pull on Riser 3sets of 3 reps @ 80%
