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Sarah Morotte at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


12 min AMRAP:
15 WallBall
10 Russian KB Swing (Heavy)
5 Push-Up
30 Seconds: Handstand Rocks
15 PVC Passthrough


Group Hip Opener


2 x 1 Minute: Couch Stretch, each side
Partner Front Rack Archetype

Workout of the day for Thursday, December 1st, 2016:

10 Min: Build to a Heavy Clean

“15.4”
8 minutes of:
3 handstand push-ups*
3 cleans @ 70% 1RM
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

*Handstand Push-Up Progressions
1) Dumbbell Push Press (Heavy)
2) Bench HSPU on Paralettes
3) Push-Ups (use a bar if needed, keep hollow body!)