24. April 2024
Apr
24
CrossFit – Wed, Apr 24
Warm-Up
Warm-Up
1 ROUND
10 PVC Pass Throughs
10 Scap Push-Up
10 Ring Row
Into…
1 ROUND
10 PVC Scarecrow to Press
16 Piked Shoulder Taps
10 Scap Pull-Up
Into…
1 ROUND
10 PVC Muscle Snatch
6 Push-Up to Pike
6 Kip Swings
Skill – All
EMOM x 6 MINUTES
Strict Gymnastics Pressing Option
Pressing Options…
1-3 Strict Deficit Handstand Push-Ups
2-4 Strict Handstand Push-Ups
3-5 Pike Push-Ups
3-5 Strict Seated DB Press
(No Measure)
Workout – Performance
10 ROUNDS FOR TIME (Time)
3 Power Snatches (155/105)
5 Handstand Push-Ups
7 Pull-Ups
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
3 Power Snatches (115/75)
5 Pike Push-Ups
7 Jumping Pull-Ups
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold barbell)
(No Measure)
