WOD
 | Thu, Sep 24 |  |
 Coach BFor today’s triplet of a handstand walk, row, and L-sit ring muscle-ups you get to choose your own adventure! You may use this workout as an opportunity to practice and/or push relative to your ability, we want to see you try something new and maybe even a little scary today. Let's get upside down! |
 | Happy Birthday: Rosie |
CrossFit 20260924(Rounds) WARM-UP: 200m walk AMRAP x 6mins: :45 row Bear crawl (30 ft) 10 leg swings/leg :45 row 10 banded bent-over rows 10 banded pull-aparts :45 row WOD MOVEMENT REVIEW & WARM-UP: L-sit ring muscle-up + Handstand walk 'ARM FARM' WOD: AMRAP x 20min Rx: STIMULUS 4-6+ rounds Handstand walk (30 ft) 250m row 3 L-sit ring muscle-ups 250m row MODIFICATIONS: -Handstand walk, modify movement, e.g., 1:30 handstand walk kick-up attempts, bear crawl -Row, modify distance, e.g., 200, 150 -L-sit ring muscle-ups, modify reps first, then movement, e.g., bent knees, ring rows + matador dips STIMULUS NOTES: 4-6+ rounds Each movement in 1:00-1:30; advanced athletes faster on the gymnastics movements STRETCHING: :30 PVC pass-throughs :30 PVC around-the-worlds :30 PVC triceps stretch/arm :30 wall chest stretch/side
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