CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 6 (No Measure)
In 10 minutes:
100 Double unders
30 Sec Sampson Stretch each side
30 Sec Hollow Rocks
30 Sec Superman Holds
30 Sec Reverse Bridge Stretch
10 Wall Squats
10 Thrusters
10 Sumo Deadlift High Pulls
10 Pull-ups
Handstand Push-ups in remaining time.
Skill/Strength
Sumo Deadlift High Pull (Practice 10 minutes)
WOD
SDHPs/Box Jumps/Push-Ups (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
15 Sumo deadlift high pulls, 75#/55#
15 Box jumps, 24″/20″
15 Push-ups
*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.