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″