CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #3 (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
OH band stretch
Couch stretch
–
5-4-3-2-1 reps of:
Burpees
Pull-ups
OH squats
Skill/Strength
Handstand Walk (Practice)
WOD
Rows/L Pull-ups/Handstand Walks (Time)
3 Rounds for time of:
– Row 500m
– 15 L Pull-ups
– 50′ Handstand walk
*Sub 15 negative L Pull-ups and 7 wall walks/rd if needed.