Sunday, March 21, 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)

Weightlifting

Behind the neck strict presses

5 x 5 reps up to an challenging weight

Behind the neck split jerks

5 sets of 2 reps at 70-75% of split jerk max

Split jerks from front rack

5 sets of 1 rep building to a heavy

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