11/24/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 min:

-Row/bike/ski 10/8 cal

-10 toe touch and jumps

-10 ATYs w/ light weight

-8 ring rows

-8 push ups

-6 MC hip stretches

-6 roll to stands

Skill/Strength

Weighted Pull-ups (10-8-5-5-5-5)

WOD

DUs/Walking Lunges/Bear Crawls (AMRAP – Rounds and Reps)

AMRAP 20:

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

*Hips stay higher than shoulders on bear crawls, legs only with slight knee bend.