1/19/21 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

Skill/Strength

Ring Dips (Kipping practice, ME sets)

WOD

Weighted Step-ups/Med Ball Seated Twists (Time)

50-40-30-20-10 reps for time of:

Weighted step-ups, 45#/25#, 24”/20”

Med ball seated twists, 20#/14#

*Alternate legs each rep. Over and back = 1 rep.