11/17/20 CF

CrossFit Roselle – CrossFit


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


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.


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.