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)
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
