CrossFit Albuquerque – Home Workouts
Warm-up
10 min for quality:
1 min cardio
5 ring row with pause at top
10 lateral lunges
5 tempo push ups 21×1
Weightlifting
Strict Press or Bench Press:
Find a 5RM
Then…
5 reps @ 90% of 5-RM from the day
Strict Press
5RM for the day
Bench Press
5RM for the day
Gymnastics
Muscle Up Progressions:
0:00 – 10:00
False Grip Practice
-5 sets of 5 reps Ring Rows
-5 sets of 5 reps MU transitions
10:00-30:00
FREE TIME
Focus on your current goal that you are wanting to achieve in the Muscle Up or Pull Up.
**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.**
