CrossFit Albuquerque – CrossFit
Warm-up
10 min for quality:
1 min cardio
:15 chest stretch
:15 active bar hang
5 tempo squats
10 lateral lunges
Weightlifting
Bench or Strict Press – find a 3RM
Then…95%x3
Then…90%x3
*try to increase from last week*
Bench Press
Strict Press
Gymnastics
Gymnastics Skill Work
Hand Stand Progressions
0:00 – 5:00
Accumulate as much time in hand-stand hold as possible
05:00-15:00
Kipping Technique Instruction from Coach with interaction
15:00-30:00
FREE TIME
Focus on your current goal that you are wanting to achieve in the Hand Stand, Hand Stand Push Up, or Hand Stand Walking
