Tuesday, October 6, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

5 downward/upward dog

10 scap push ups

3 sets

15 top down deadlifts

:15 hs hold

5 push ups

Gymnastics

Practice HandStand Skills:(20 Mins)

0:00 – 5:00

Hand Stand Hold:

Accumulate 5 MIN in Holds

Use a kick up or wall walk up

RX+ – practice free standing work

5:00-20:00

Kipping HSPU :

Work on kipping with ab mats, at even, or at deficit.

Accumulate 5 sets of 5 reps at level of your choice.

*if unable to kip at any height, perform slow negatives down, followed by a quick kick up.*

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

200 m run

5 wall walks

200 m run

10 deadlifts

RX+ 275/185

RX 225/155

L1 185/135

L2 155/105

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