Sunday, January 17, 2021

CrossFit Albuquerque – CrossFit

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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 snatch deadlift

3 snatch high pull

3 muscle snatch

3 OHS

Weightlifting

1 Snatch High Pull + 1 Full Snatch + 1 Hang Snatch (At the knee)

Then…

Good Mornings:

3 sets of 5 reps

Then…

Barbell Lunges:

3 sets of 5 reps

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