CrossFit Albuquerque – Open Gym
Warm-up
10 MIN Self-paced
200 m run
:30 childs pose
5 scap push ups
5 perfect push ups
:10 hang from bar
10 tempo ring rows
10 air squats
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
10:00-20:00
Choose 1 skill below:
-Hollow body superman holds and rocks on ground
-ring and bar kipping practice
-MU machine, perform reps
20:00-40:00
Kipping MU practice
-RX – accumulate 20-30 reps kipping MU, bar or ring
-Scaled L1 – 10-20 banded bar mu, or jumping ring mu
-Scaled L2 – 20-30 kipping CTB or pull ups
