CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
Row 500m
30 Hollow rocks
30 OH Squats
Skill/Strength
Turkish Get Up (Heavy single each arm in 15 minutes)
WOD
SDHPs/HRPush-ups/DUs (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
7 Sumo deadlift high pulls, 75#/55#
7 Hand release push-ups
30 Double unders
*Rx+ 115#/75#, ring dips, UB double unders.