CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
– 20 Double unders
Skill/Strength
Box Jumps (15 Minutes to work up to max height.)
Have spotters, stay safe.
WOD
Rows/Sit-ups/Walking Lunges (Time)
For time (25min cap):
2000m Row
200 Abmat sit-ups
200 Walking lunges
*Any order, partition as needed.