1/27/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

15 GHD sit-ups

15 Hip extensions

OH Band stretch

Wall angels

15 Pull-ups

15 Dips

15 OH squats

Skill/Strength

Push Press (10-8-6-4-2-2-2-2)

WOD

DUs/Squat Jumps/DB Shoulder Presses (Time)

7 Rounds for time of (15 min cap):

-30 Double unders

-20 Squat jumps

-10 DB shoulder presses, 35#/20#

*Rx+ UB DUs, Pistols, and HSPUs. Scale rounds/reps as needed to finish within 15 cap.