CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 6 Minutes:
– 4 Burpee pull-ups
– 4 MC Hip stretches
– 4 Med ball clean into wall balls
– 4 Strict toes to bar (toes through rings if needed)
Skill/Strength
Back Squat (15 Minutes to work up to heaviest set of 5)
WOD
Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
Run 400m
20 Renegade rows (alt arms each rep)
10 Box jumps
*Record rounds completed and post weight used and box height in comments.