CrossFit Albuquerque – Home Workouts
Warm-up
10 min for quality
200 m run
:15 chest stretch each side
5 pass thru PVC
5 scap push ups from plank
10 deadbugs
5 tempo push ups
Weightlifting
16 Minute Running Clock…
Bench Press:
1 set of 6 reps @ 80% of 1-RM
2 sets of 5 reps @ 85-90% of 1-RM
Bench Press
Gymnastics
Gymnastics Work:
0:00 – 5:00
Accumulate as much time as possible in a handstand or attempted handstand kick ups.
5:00-15:00
-5 sets of 5 reps Ring Rows
-L-Sit hang, try to accumulate 10-15 secs for 4 sets
15:00-30:00
FREE TIME
Focus on your current goal that you are wanting to achieve in the Muscle Up, Pull Up, or Handstand work.
**Example; if you are trying to develop a jumping MU or banded MU, 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.**
