CrossFit Albuquerque – CrossFit
Warm-up
1-2 min jog
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 thoracic twists
10 opposite hand and leg raises
6 right lunges with torso twist
6 left lunges with torso twist
10 lateral hops
10 front to back hops
3 sets:
5 front squats
5 ½ burpees
5 ring rows
Weightlifting
Clean from the blocks (at the knee)
5 sets of 3 reps @ 70-75% of 1-RM
Then…
Panda Pull for Cleans:
5 sets of 3 reps (technique focus)
Then…
Clean:
5 sets of 1 rep
*building each set to a challenging but “clean” heavy rep for the day.*
