CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB Goblet squat stretch
Laying twister stretch
Half pigeon
–
AMRAP 5 minutes:
10 Quick feet
2 Inch worm push-ups
4 Toes to bar
6 Ball slams
Skill/Strength
Close Grip Bench Press (10-8-6-4-3-3-3)
Hands inside shoulder width
WOD
Quick Feet/Double Unders/Plank Holds EMOM (12 Rounds for time)
EMOM 12 minutes:
20 Quick Feet
20 Double unders
Plank Hold for remaining time until 5 sec before next minute.
*Use 5 second break to record your plank hold time each round. This is how the workout will be scored. Scaled/Masters 10 quick feet/round and 20 singles/round. Rx+ hold plank on PUSH-UP PR.