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.