CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Skill/Strength
Push Press (3-3-3-3-3)
Keep weight in heels during dip! Chest stays vertical.
WOD
Runs/Wall balls (AMRAP – Rounds and Reps)
AMRAP 12 min:
200m Run
15 Unbroken wall balls, 20#/14#
*Rx+ 25 UB wall balls each round.
Bonus
Push-Ups ME x 3 (3 Rounds for reps)
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.
It’s all in the socks…