Sat Apr. 5 "CFG Age Group Semis Event 2"

Move

1) 20 Min AMRAP:
3 Wall Walks
10 Pull-ups/Ring Rows
10 Burpees
10 Strict Knee-raises

Train

“CFG Age Group Semis Event 2”
3 Rounds For Time (20 Min Cap):
30’ Handstand Walk (2 x 15’ sections)
30 Pull-ups
30 Lateral Burpees Over Dumbbell
30 Toes-to-bar

Stimulus

1) This is a shoulder heavy workout. Break up the pull-ups and toes-to-bar into smaller sets than you think you need to. You will have 2.5 minutes to complete each component in order to get through all of the rounds, meaning you could do a set of 6 pull-ups/burpees/toes-to-bar every 30s and still complete the workout (if HS walks are limited to 2.5 minutes). Option to do shorter sections of HS walking if you are new to this skill.

Extra Credit

Accumulate 300’ of HSW
Rest 2:00 Min
3 Rounds:
20 Sec. Barbell Z PRess (45/35)
20 Sec. Overhead Hold
20 Sec. Front Rack Hold