Andrew Niemeyer at CrossFit Roseville

Dynamic Group Warm-Up

12 min AMRAP:
2 Kipping Pull-Up
2 Chest-2-Bar
2 Hips-2-Bar
1+ Bar Muscle-Up
25ft. Alt. Split Leg Handstand Kick-Up
15 PVC Passthrough

Skill: Handstand Skillz

Workout of the Day for Thursday, January 11th, 2018:
3 Rounds:
10 Bar Muscle-Up
200m Run
30ft. Handstand Walk

“After Party”
3 Rounds:
200m Farmer Carry 53/35-lb
1 Min Handstand Hold, “Bodyline Drill”