Thursday, November 5, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard


10 min:

200 m run/1 min row or bike

10 ring rows

10 perfect push ups

10 RDL

2 wall walks


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 – 15:00

Bar and Ring Work

-3 sets of 5 reps Ring Rows

-L-Sit hang, try to accumulate 10-15 secs for 3-4 sets



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.**

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