CrossFit Albuquerque – Open Gym
Warm-up
15 min move:
1 min cardio
10 alt lateral step ups
10 ring rows 1 sec pause at top
10 dips
10 split squat per side
Gymnastics
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.**
