CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson Stretch
Half Pigeon
Reverse Bridge
Laying Chest Twister
OH Band Stretch
Couch Stretch
–
AMRAP 5 Minutes:
5 KB swings
5 Box jumps
5 Toes to bar
5 Roll to stands
Skill/Strength
Push Press (10-8-6-4-3-3-3)
WOD
Metcon (Time)
3 Rounds for time of:
5 Wall walks
10 Box jumps, 24″/20″
15 Toes to bar
20 Wall balls, 20#/14#
25 Double unders
*Rx+ sub 15 HSPUs for the 5 wall walks and 30″/24″ for th box jumps