Andrew Niemeyer at CrossFit Roseville

Dynamic Group Warm-Up

4 Rounds (9 min cap):
5 Single-Arm Upside KB Strict Press (each side)
25 yard sled pull (Medium)
5 Box Jumps

Lacrosse Ball Foot Roll-Out (2 min/side)

Skill: Handstand Walk

Workout of the Day for Tuesday, September 26th, 2017:
Box Jump 24/20″
*50ft Handstand Walk, after each set
Deficit Handstand Push-Up*
*25 Yard Sled Pull (Heavy), after each set
400M Overhead Plate Carry 45/35-lb

• Seated Dumbbell Strict Press
• Box Parallette HSPU (Keep elbows tight)

“After Party”
4 Rounds:
15 Russian Twists
15 Arch Rocks
15 Hollow Rocks
15 Heal Touches (each side)