# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DdsLRhpEyWh
- **Gondola URL:** https://gondola.cc/posts/70984973-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/23f8540121.jpg
- **Posted:** 2026-09-25T00:30:24.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Friday 260925⁣
⁣
Complete as many rounds and reps as possible in 20 minutes of:⁣
30-foot handstand walk⁣
250-meter row⁣
3 L-sit muscle-ups⁣
250-meter row⁣
⁣
The L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead. The rep finishes when the arms are fully locked out with extension of the elbow.⁣
⁣
Post rounds and reps to comments.⁣
⁣
Stimulus and Strategy:⁣
Today's triplet is a choose-your-own-adventure — use it as a chance to practice and/or push relative to your ability.⁣
⁣
Aim to complete the row in 90 seconds or less. Treat it as a threshold effort, balancing technique and intensity but leaning a bit more toward intensity. Or use it as a recovery station to set yourself up for the high-skill gymnastics. ⁣
⁣
Plan to spend no more than 90 seconds on both the handstand walk and the L-sit muscle-ups; advanced athletes should aim for unbroken sets closer to 30 seconds.⁣
⁣
Whichever approach you take, aim for at least 3-5 rounds, with some maybe pushing to 6. Your score is the number of rounds and reps completed, with the row counting as 1 rep.⁣
⁣
Intermediate option: ⁣
Complete as many rounds and reps as possible in 20 minutes of:⁣
90-second handstand walk attempts⁣
200-meter row⁣
6 low-ring muscle-up transitions⁣
200-meter row⁣
⁣
Beginner option:⁣
Complete as many rounds and reps as possible in 20 minutes of:⁣
25-foot bear crawl⁣
150-meter row⁣
6 ring rows + 6 foot-assisted ring dips⁣
150-meter row⁣
30-second rest⁣
⁣
📍wildfire_crossfit in Phoenix, Arizona ⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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