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
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
10 Step back lunges each side
20 V-ups
20 Perfect strict push ups
20 Box step downs (starts from stop, control to the floor)
Weightlifting
Power clean Strength Work
1 Power Clean + 3 hang power cleans + 2 jerks
*Find a max weight for the complex*
