Workout of the Day

January
25
2018

15.4 Open Wod

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Everyone should be receiving an email today with details about the change to FitChalk. If you have any questions let me know.

If you can’t do handstand push ups and want to do 12.1 you can do that instead.

Warm-up

Coaches Choice

Warm-up

Coaches Choice

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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