2/21/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

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

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

WOD

DB Shoulder to OH/Box Jumps/Double unders (Time)

AMRAP 15 min:

10 DB Shoulder to OH, 35#/20#

10 Box jumps, 24″/20″

40 Double unders

*Scaled/Masters 25#/15#, box step-ups, and 60 singles. Rx+ 50#/35# and 30″/24″