CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 12 Minutes:
Row 2 minutes
Burgener Warm-up
3 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
50 Double unders
Roll out in remaining time.
Skill/Strength
Reverse lunge steps (10-10-10-10)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Burpee Fun! (AMRAP – Rounds and Reps)
AMRAP 20:
7 Burpee box jumps, 24″/20″
7 Reverse burpees
7 Burpee pull-ups
7 Burpees
Rx+
7 Burpee box jump overs, 24″/20″
7 Reverse burpees into HSPU
7 Burpee bar muscle ups
7 Burpees w/ 6″ target