CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder kips
–
Row 500m
10 Burpees
10 KB Swings
10 Box Jumps
10 Pull-ups
Handstand walk/hold
Skill/Strength
Bench Press (10-8-6-5-5-5)
WOD
DUs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
40 Double unders
12 Renegade rows (alt arms each rep)
6 Box jumps
*Record rounds completed and post weight used and box height in comments.