CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
500m Row
10 GHD sit-ups
10 Hip extensions
Hip circle band WU
10 Pull-ups
10 Dips
10 OH squats
Skill/Strength
Back Squat (10-8-6-4-2-2-2)
WOD
Ring push-ups/Box Jumps (AMRAP – Rounds and Reps)
ARMAP 12 Minutes:
12 Ring push-ups
6 Box jumps, 30″/24″
*Rx+ 36″/30″