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#.