Announcements

January Events and info

– WLC starts Jan 6th

-BAF Week Jan 27-Feb 1

CrossFit VU – CrossFit

Warm up

3 Rounds

150m Ski Erg

4 Inch Worms + Push Up

8 S-Arm Ring Rows (4/arm)

1:00 Rest

For Quality (Distance)

Handstand Walk Progressions:

10:00

HS Hold, HS Shoulder Taps, HS Walk

Towards Wall (2-4 steps), Assisted HS Walks

w/ spotter

then

10x :20 on/:40 rest

Max Distance Handstand Walk

(or HS Hold, HS Shoulder Taps, Wall Walks)

-The :20 working time frame will go by fast, so

choose a challenging modification for yourself

today!
Rx+

:20 HSW

:40 Ski Erg

Cool Down

ROMWOD