CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike/Run 2 minutes
Sampson stretch
Half pigeon
Couch stretch
PVC pass throughs
OH band stretch
AMRAP 5 Minutes:
-10 shoulder kips
-10 lunge jumps
-5 pull-ups
-5 burpees
-20 sec handstand hold
Skill/Strength
Reverse lunge steps (10-10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
EMOM Quick Feet/V-ups (10 Rounds for reps)
EMOM for 10 minutes:
10 Quick feet
15 V-ups
*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.