CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
No contact muscle cleans
5 sets of 3 reps
Then…
5 sets:
3 position power clean + push press
65-70% of max power clean
Then…
5 sets of 6 reps
Pendlay Rows
Then…
Seated Z press (barbel or DBs)
4 sets of 8-10 reps
