CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 pigeon
5 downward/upward dog
10 scap push ups
20 deadbugs
10 hanging strict leg tucks
10 lateral hops
10 front to back hops
Weightlifting
Pulling complex:
3 Snatch grip deadlifts + 2 Snatch pulls
3 Clean grip deadlifts + 2 Clean pulls
*Build up to a challenging weight/Good form
Sumo Deadlift:
4X8 @ 60-70% of standard deadlift
