CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 1000m
30 Sec Sampson stretch/side
20 Shoulder kips
10 MC Hip stretches
20 Lunge jumps
10 Toes to bar
10 OH squats
5 Wall walks
Skill/Strength
Reverse lunge steps (Work up to heavy set of 6 in 15 min)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
(AMRAP – Rounds and Reps)
Perform 1 pull-up the first minute.
2 pull-ups the 2nd minute.
3 pull-ups the 3rd minute.
Continue in this manner until you can no longer complete the required work in the allotted time. Rx+ for C2B.
Do 75 burpees if you complete under 10 full rounds. Do 50 burpees if you complete over 10 rounds but less than 15 full rounds.