Thursday, December 31, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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.**

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