CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike/Run 2 minutes
Sampson stretch
Half pigeon
Laying twister stretch
AMRAP 5 Minutes:
-10 quick feet
-8 ground to OH
-6 roll to stands
-4 pull-ups
Skill/Strength
Sleds/Yokes (3 trips x 150′)
Sled push or Yoke carry
WOD
Push Presses/Double Unders (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
7 Push presses
35 Double unders
*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.