CrossFit Albuquerque – Home Workouts
Warm-up
10 min:
200 m run/1 min row or bike
10 ring rows
10 perfect push ups
10 RDL
2 wall walks
Weightlifting
Bench Press:
Find a 2-RM for the day
Then…one set at 90% of the heavy for the day
Bench Press
Gymnastics
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 – 10:00
Bar and Ring Work
-3 sets of 5 reps Ring Rows
-L-Sit hang, try to accumulate 10-15 secs for 3-4 sets
10:00-30:00
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.**
