170320

Jeremy Bunting at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Wrist Stretch


3 Rounds:
200M Run
7 Strict C2B
21 Hollow Rocks, or “Dead Bug” Rocks


30 PVC Passthrough

Skill: Handstand Progressions:

Virtuosity with Dusty Hyland – Handstand Walking, Vol. 4: Box Walk and Wall Shuffle
• Box Walk work Handstand Line, Shift-Lift-Move from position to position
• Wall Shuffle (Lateral), Both Directions, Shift-Lift-Move

Virtuosity with Dusty Hyland – Handstand Walking, Vol. 7: Partner Walk Drill
• Kick to handstand, Walk to 5ft. (breathe). Begin to Increase the distance.

Workout of the Day for Monday, March 20th, 2017:
4 Rounds (for quality):
25 GHD, or Toes-2-Bar, or Weighted Ab-mat Sit-Up
50 ft. Handstand Walk

Sweat Sessions Workout for Monday, March 20th, 2017:
4, 8, 12 min AMRAP*:
15 Cal Row, or bike
20 WallBall
15 Box Jump
20 KB Swing
15 Burpee
20 Strict Pull-Up, or Ring Row
15 DB Push Press (Heavy)

*4 minutes Rest in-between rounds