CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 12 minutes:
-1 Min row/bike/ski
-4 Upward dog into downward dog poses
-90/90 hip stretches, 4 transitions
-4 KB windmills/side
-30 Sec hollow rocks
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.