Skill
Handstand Hold/Walk Practice

Conditioning
20 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Dumbbell Snatches (50/35)
- 20 Jump Squats
- 400m Run

Conditioning
For time:
Buy-in = 800m Run
Then, 3 Rounds:
- 40 Sit-ups
- 30 Jump Squats
- 20 Dumbbell Snatches (45/30)
- 10 Pull-ups
Buy-out = 800m Run

Conditioning
For time:
Buy-in = 800m Run
Then, 3 Rounds:
- 40 Sit-ups
- 30 Jump Squats
- 20 Dumbbell Snatches (Rx: 45#/30#)
- 10 Pull-ups
Buy-out = 800m Run

Strength
Pause Front Squat:
- 3x10

Conditioning
5 Rounds for time:
- 10 Toes to Bar
- 20 Calorie Row
- 40 Double Unders
E2MOM = 10 Jump Squats
Time cap = 18 minutes

Skill
- Handstand Hold/Walk Practice

Conditioning
20 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Dumbbell Snatches (Rx: 50#/35#)
- 20 Jump Squats
- 400m Run

Pullups or Dumb bell lat raise 

8-8-8-8-8 

7 Min Amrap 

10 froggers 

15  but kicks 1-1 

20  Swings ( KB DB or Object )  

Rest 3 min 

7 min Amrap 

10 plank Rotations 

15 high knees 1-1 

20  jump squats 

Core 

20 Pillow between feet touch toes 

20 russian twist with pillow 

20 shoulder taps 

X3 

Home Workout

Warm-up
- 5 Inchworms w/ Push-up
- 10 Deep Squat Stretches
- 20 Quad Stretch
- 20 Calf Raises
- 20 Arm Circles
- 20 Open & Close
- 30 seconds Doorway Pec Stretch

WOD
18 minute AMRAP:
- 20 Plank Rotations (total) https://www.youtube.com/watch?v=VBd6DBVNUYg
- 20 Jump Squats
- 20 Bicycle Crunches (each side)
E3MOM: 7 Burpees
- Every 3 minutes complete 7 Burpees (minutes 3, 6, 9, 12, 15)

Home Workout

Warm-up
- 20 Toe Swipes
- 20 Quad Stretch
- 20 Side Lunges
- 10 Inchwoms w/ Push-up
- 20 Arm Circles
- 20 Jumping Jacks

WOD
15 minute AMRAP:
- 15 Hand Release Push-ups (L2: Knees)
- 20 Sit-ups
- 25 Jump Squats

At CrossFit Rosslyn, the safety, wellness and health of our clients and employees are always of foremost concern!
In light of COVID-19, we have decided to suspend our group and Crossfit classes until further notice.
During this suspension, we will continue to post in-home WODs daily on our Web site so you can remain active from the safety of your home.
We are offering FaceTime Personal Training for those who are interested in this option to maintain your fitness instruction.
Our hope is to re-open in April. We will work with you to provide credit for the days that our services were suspended and we remain closed.
Thank you for your support and patience during these trying times.
Be healthy!

Strength
Snatch Balance:
- 5x3
- Technique work

Conditioning
20 minute AMRAP:
- 28 Abmat Sit-ups
- 21 Jump Squats
- 15 Hand Release Push-ups (L2: Knees)
- 9 Russian Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 3 Rope Climbs (L2: 9 Rope Get-ups)

Conditioning
3 rounds for time:
- 15 Burpees
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 25 Jump Squats
- 30 Mountain Climbers
- 800m Run
Time Cap = 25 minutes

Core
4 Rounds:
- 1 Minute Plank
- 1 Minute Rest

Skill
Negative Pull-ups:
- 5x5 Weighted
- Beginner: Body weight

WOD
20 Minute AMRAP:
- 8 Jump Squats
- 8 Dips (Rx: Rings, L2: Box)
- 30 Double Unders (L2: Double Under attempts, L3: Singles)