CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
Row 500m
20 Walking lunges
15 Shoulder kips
10 Burpee pull-ups
Skill/Strength
Reverse lunge steps (10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Handstand Walks/L-Pull-ups (Time)
For time:
-150′ Handstand walk
-30 L-pull-ups
-75′ Handstand walk
-15 L-pull-ups
*Sub 12/6 Wall walks and L-sit lowers.