CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
15 GHD sit-ups
15 Hip extensions
Rotator cuff WU
Hip Circle band WU
–
AMRAP 5 Min:
-4 Box jumps
-4 KB swings
-4 Strict toes to bar
-8 OH walking lunges
Skill/Strength
DB Snatch (Heavy single each arm in 15 minutes)
WOD
Planks/V-ups/Pull-ups (Time)
For time (20 min cap):
-2 min Plank hold
-35 V-ups
-2 min Plank hold
-35 Pull-ups
-1 min Plank hold
-20 V-ups
-1 min Plank hold
-20 Pull-ups
*Scale time/reps as needed. Rx+ TTB & CTB Pull-ups