CrossFit – Mon, Apr 22
Westshore CrossFit – CrossFit
Warm-Up (No Measure)
AMRAP 7:
10 kip swings
5 pike push-ups
10 sit-ups
3 low-ring muscle-up transitions
Mini Round (No Measure)
1 set:
5 handstand push-ups
5 toes-to-bars
4 strict handstand push-ups
1 rope climb
3 chest-to-wall handstand push-ups
3 muscle-ups
– Use workout variations of each movement.
BenchMark WOD
CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) (Time)
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs (15 feet)
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
To learn more about CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) click here
SX:
For time:
3 rounds:
10 handstand push-up negatives
10 hanging knee raises
2 rounds:
10 DB push presses (15/25 lb)
5 partial rope climb
1 round:
10 DB shoulder presses (15/25 lb)
20 low-ring muscle-up transitions
Time CAP: 15:00
Cool Down (No Measure)
2 sets:
:30 band pull-aparts
:30 child’s pose stretch