3/8/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Skill/Strength

Split Jerk (15 minutes to work up to heavy single)

WOD

Push Presses/Burpees/Double Unders (AMRAP – Rounds and Reps)

AMRAP 7 Min:

7 Push presses, 95#/65#

7 Burpees

49 Double unders

*Masters/Scaled 65#/45# and 2x singles. Rx+ 135#/95#.