Thursday, October 29, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard


10 min move:

100 m jog

10 single leg glute bridges

10 scap push ups

20 breathing dead bugs

5 tempo squats 3131


Muscle Up Progressions

0:00 – 10:00

-5 sets of 5 reps Ring Rows

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


Choose 1 skill below:

-Hollow body superman holds and rocks on ground

-ring and bar kipping practice

-MU machine, perform reps



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.**

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