CrossFit Albuquerque – CrossFit
Warm-up
10 min move:
100 m jog
10 single leg glute bridges
10 scap push ups
20 breathing dead bugs
5 tempo squats 3131
Gymnastics
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
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
FREE TIME
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.**
