CrossFit Albuquerque – CrossFit
Warm-up
2 sets:
200 m run
3 whirly birds
5 quad stretch each leg
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
Weightlifting
Snatch Complex: “Lion Complex”
1 Snatch Deadlift
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
*build to a heavy for the day*
LION COMPLEX
*Snatch/OHS Complex*
For Max Load
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
10 airplanes
10 broad jumps
10 perfect push ups
1 min plank
10 tempo air squats 21×1
OR
20 MIN for Quality
Gymnastics free time!