CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Skill/Strength
Overhead Squat (5-5-5-5-5)
WOD
Rows/Toes to Bar/Quick Feet (AMRAP – Rounds and Reps)
AMRAP 15 Min:
20/14 Cal Row
15/11 TTB
10 Quick Feet (5 each side)
Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.