CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Samson stretch
Hip circle band WU
Reverse bridge
Shoulder kips
–
AMRAP 5 Minutes:
-3 Ring rows
-3 Med ball cleans
-4 Push-presses
-4 Walking lunges
-10 Sec HS hold
WOD
Rows/Weighted Step-ups/V-ups/DB Snatches/Pull-ups (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
-Row 40 Cal
-40 Weighted step-ups, 50#/35# & 24″/20″
-40 V-ups
-40 DB snatches, 50#/35#
-20 Pull-ups