CFGoodLife – CrossFit
Warm-up (No Measure)
3 Min Cardio
3 Rds
1 Min Cat/Cow
10 Plank Taps/ 1 Min Handstand Hold
1 Min Active Child’s Pose
5 BB DL
5 BB Muscle Cleans
5 BB Strict Press
* add weight each round on
BB
Continue to add weight until you reach your WOD weight.
Run two heats “Open Style” with judges/counters
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 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.