CrossFit Albuquerque – CrossFit
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
