CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #2 (No Measure)
In 15 Minutes:
Roll out 5 minutes
500m Row
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Ring rows
– 5 Push ups
– 5 Hollow rocks
– 5 Supermans
– 5 Wall squats
Skill/Strength
Handstand Walk (practice)
WOD
Rows/OH Barbell Holds/Chin Over Bar Holds (AMRAP – Rounds and Reps)
AMRAP 31 Minutes:
31 Cal Row
31 Sec OH Barbell hold
31 Sec Chin over bar hold
*Rx+ 31′ HS Walk in place of OH barbell hold.