CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
– 20 Double unders
Skill/Strength
Bench Press (5-5-5-5)
WOD
Burpees/Med Ball Twists/KB swings (Time)
3 Rounds for time of:
25 Burpees
20 Med ball twists, 20#/14#
15 KB swings, 55#/35#
*Rx+ Bar facing burpees, GHD sit-ups, 75#/55#