CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
Half pigeon
Reverse bridge
Shoulder kips
–
AMRAP 5 minutes:
-4 Pull-ups
-4 MC Hip stretches
-4 Push-ups
-4 Wall balls
-15 Sec HS Hold
Skill/Strength
GHD Situps (Practice Sit-ups, Hip Extensions, Back Extensions)
Push Press (Practice)
WOD
Push Presses/Double Unders (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
7 Push presses
35 Double unders
*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.