CrossFit Albuquerque – CrossFit
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/Practice
15:00-25:00
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
