Thursday, October 15, 2020

CrossFit Albuquerque – CrossFit

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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

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