Warm up: Coach’s Choice
Strength/Skill: Get Ready for Quarterfinal Event 3!
WOD: CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54)
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
CFG24 Quarterfinals Workout 3 ( Ages 55-59)
For time: 3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 handstand push-ups
5 rope climbs (12 feet)
1 round:
10 strict handstand push-ups with a 2-inch riser
20 muscle-ups
Time cap: 15 minutes
CFG24 Quarterfinals Workout 3 (Ages 60 – 64, 65+)
For time: 3 rounds:
10 handstand push-ups with a 2-inch riser
20 toes-to-bars
2 rounds:
10 handstand push-ups with a 2-inch riser
5 rope climbs (12 feet)
1 round:
10 strict handstand push-ups with a 2-inch riser
20 chest-to-bar pull-ups
Time cap: 15 minutes
Cool Down: Athletes Choice