CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #3 (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
Reverse bridge stretch
T-spine openers
Skill/Strength
Handstand Walk (Practice 15 minutes)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
Row 500m
50′ Handstand walk
*Sub 8 Wall walks/round. Scale reps/distance as needed.