1/6/20 CF

CrossFit Roselle – CrossFit


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


GHD Situps (Practice Sit-ups, Hip Extensions, Back Extensions)

Push Press (Practice)


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#.