1/11/21 CF

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.