CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 12 minutes:
Row 500m
-Sampson stretch 30 sec/side
-5 Inch worm push-ups, straight-legged
-Reverse bridge, 30 sec
-Laying chest twister, 30 sec/side
-KB goblet squat, 30 sec
-30 walking lunges
-10 burpee pull-ups
Skill/Strength
Back Squat (1RM in 20 minutes)
WOD
Pull-ups/Burpees (AMRAP – Rounds and Reps)
10 Minute Ladder:
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.