Saturday, December 12, 2020

CrossFit Albuquerque – Open Gym

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Warm-up

1-2 min jog

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

6 right lunges with torso twist

6 left lunges with torso twist

10 lateral hops

10 front to back hops

Gymnastics

On a 20 Minute Clock…

Practice HandStand Skills

0:00 – 5:00

Hand Stand Hold

Accumulate up to 5 MIN in Holds

Use a kick up or wall walk up or perform free standing

5:00-20:00

FREE TIME

Focus on your current goal that you are wanting to achieve in the Hand Stand.

**Example; if you are trying to develop a “kick-up”, make it your goal to get closer to that goal today. *

If you do not have a goal, ask your coach to help you develop a SMART goal.**

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

200 m run

10 front rack lunges

15 HSPU

RX+ 155/105

RX 135/95

L1 115/75, HSPU with mats/pike or off box

L2 happy weight

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