CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch
AMRAP 8 min:
-Row/bike/ski 15/11 cals
-12 lunge jumps
-10 hollow rocks
-2-5 HS push-ups (use abmats as needed)
Skill
Skill Day (Practice HSPUs/deficit HSPUs and lunge variations)
Pick a couple of skills and get better. Double unders, muscle ups, handstand push-ups/walks, pistols, butterfly pull-ups, etc.
WOD
2022 Quarterfinals Workout 1 (Time)
For time:
50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups
*Rx 35/20# 2″/1″ deficit. Rx+ 50/35#. 20min cap.