CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
WOD
Rows/KB Swings/HR Push-ups/Slam Ball Side Throws (AMRAP – Rounds and Reps)
AMRAP 28 Minutes:
-28 Cal Row
-28 KB Swings, 55#/35#
-28 HR Push-ups
-28 Slam ball side throws, 30#/20#
*Slam ball throws are against wall – throw from the side in a twisting motion. 14 from one side, 14 from the other.