CrossFit Albuquerque – CrossFit
Warm-up
2 min cardio of choice
10 arm circles forward
10 arm circles backward
5 inch-worms
20 mountain climbers
10 scorpions
Coach led barbell warmup
Weightlifting
5 sets of 3 reps:
Split jerk balances
*working on reaching with front foot and quickness for head through*
Then…
Build to a challenging weight for the day in the complex:
1 clean pull to the toes + 1 hang power clean + 1 split jerk
Then…
5 sets of 6 reps
Barbell shrugs (100-130% of clean max)
*you may use straps*
