CrossFit Albuquerque – CrossFit
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
