CrossFit Albuquerque – CrossFit
Warm-up
2 sets:
200 m run
3 whirly birds
5 quad stretch each leg
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
Gymnastics
Gymnastics Skill Work:
*Muscle Up Progressions:
0:00 – 10:00
False Grip Practice for the rings or Bar
-5 sets of 5 reps ring rows or Pull ups with FG
-Attempt 10-20 sec holds in FG at a time
10:00-20:00
Choose 1 skill below to work on:
-Jumping Bar or Ring MU practice
-Banded full MU on BAR or Ring
-MU machine, perform reps
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
5 tempo pushups 31×1
10 strict ttb
10 single leg RDL with or without KB
10 box step ups
