Thursday, January 14, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

10 Min Movement:

1 min cardio

8 ring rows

8 push ups

20 alt lunges

Weightlifting

Strict Press or Bench Press:

Find a 5RM

*try to increase from last week*

Then…

5 reps @ 90% of 5-RM from the day

Bench Press

5RM for the day

Strict Press

5RM for the day

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

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