150512

Tali & the Secret CrossFit Roseville Gnome.

Pre-Wod:
3-5 Rounds (15 Min Cap):
8 yard Handstand Walk
30 Second L-Sit
8 Alt. Pistol (Sub Candlestick Roll to Pistol with KB)
10 Cal Row

Workout of the day for Tuesday, May 12th, 2015:
1/2 Murph*:
800 M Run
50 Pull-Up
100 Push-Up
150 Air Squat
800M Run
*Perform all movements in order. Scale accordingly to finish under 20 minutes.

Rest 5 minutes, then:
500 M Row (Try to beat yesterday’s time!)

“After Party”
Tabatta Alt. Hollow / Arch
Cow for Shoulders
T-Spine Mob.

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