CrossFit Albuquerque – Open Gym
200-400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
10 single leg glute bridges
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
1. 0:00 – 10:00
Ring Muscle Up or Bar MU Transition Work
Using low rings with leg drive or a box for jumping transitions, perform 30 reps of MU transitions. Focus should be on fast and quick turn over.
Choose 1 skill below to work on:
A. Kipping practice. Perform 5 sets of 10 reps hollow body superman swings on bar or rings.
B. 5 sets of 3 reps. Slow negatives from the top of MU position. 3-5 secs down. Use a band to support and help with control on decent.
MU machine. 5 sets of 3 reps, strict MU on ring muscle up apparatus.
Metcon (AMRAP – Rounds and Reps)
20 min for quality:
2 min cardio
20 alt jumping lunges
10 ring rows 1 sec pause at top
:10 hold bottom of dip
15 good mornings (banded or barbell)
20 alt v-ups