CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
10 Min to complete:
Row 500m
Sampson stretch
Calf stretch
KB Goblet squat stretch
Half pigeon
OH band stretch
Reverse bridge
–
AMRAP 5 minutes:
5 Box jumps
5 Pull-ups
5 KB swings
5 Roll to stands
Skill/Strength
Split Jerk (Heavy single in 15 minutes)
WOD
OH DB Lunge/DB Box Step-ups/HSPUs/Handstand Walks (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100′ DB OH lunge
20 DB box step ups
20 HSPUs
100′ HS walk
*Sub HR push-ups for HSPUs, sub 40 DB push presses for the HS walks