CrossFit Albuquerque – CrossFit
Warm-up
2 sets:
20 jumping jacks
20 mountain climbers
10 toe touches
10 lateral lunges
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)
10 single leg glute bridges
10 hollow body rocks
:30 calf stretch each side
10 lateral hops
10 front to back hops
Weightlifting
Power snatch from the floor with a 2 sec pause in the catch
Then…
2 snatch grip shrugs + 2 panda pulls
Then…
Snatch deadlift with a 2 sec pause just off the floor
