Handstand workshop with Becca Gutstadt

2017 CrossFit Judges course is now open! Click HERE

 

Row Skill:

Row’d Royalty WODs 17.2 A&B

Row 2000m

 

For Time

17.2 A: First 1000m time

17.2 B: Total time

Don’t forget to post scores on the Row’d Royalty website!

 

Conditioning:

5 Strict Handstand Push-ups

7 Front Squats (135/93)*

5 Strict Chest-2-Bar Pull-ups

 

4 rounds for time

(10:00 cap)

*A squat clean is allowed on any front squat rep that is starting with the bar on the ground. Rx+ FSQ weight over rx, up to 60% of clean 1RM

 

Mobility:

Hip Capsule – 1:30/side

Spine Smash – 2:00

Super Friend Shoulder Extension – 30 sec x 2

Quad Smash – 1:30/side

 

 

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