CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
Half pigeon
Couch stretch
Laying chest stretch
OH band stretch
–
15 Burpees
Skill/Strength
Bench Press (10-8-6-5-5-5-5)
WOD
SDHPs/Box Jumps/Push-Ups (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
15 Sumo deadlift high pulls, 75#/55#
15 Box jumps, 24″/20″
15 Push-ups
*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.