CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
–
AMRAP 5 Minutes:
-10 Quick feet
-4 MC push-ups
-4 Toes to bar
-15 Sec HS hold
Skill/Strength
A: Bench Press (5-5-5-5)
B: DB Pullover (5-5-5-5)
Perform immediately after A.
WOD
Annie Likes to Run (Time)
For time:
50-40-30-20-10 reps of:
-Double unders
-Sit-ups
*Run 400m after each round.