CrossFit Albuquerque – CrossFit
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
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)
3 sets:
3 clean deadlift
3 clean high pull
3 muscle clean
Weightlifting
Clean Pull + Hang (at the knee) Full or Power clean (ATHLETES CHOICE)- *build to a heavy for the day*
1 Clean Pull + 1 Hang Clean
From the knee for the Hang Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP:
8 DB Power Clean
16 TTB
RX+ – 70/50lbs
RX – 50/35lbs
Scaled L1 – 35/20lbs
Scaled L2 – 20/10lbs
