10/8/19 CF

CrossFit Roselle – CrossFit


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


Split Jerk (Heavy single in 15 minutes)


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