CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
Bench Press (10-8-6-5-5-5-5)
WOD
Box Jumps/Pull-ups (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
5 Box jumps, 30″/24″
6 Pull-ups
*Rx+ for 1 Strict pull-up + 2 Kipping pull-ups + 3 Butterfly pull-ups without coming off bar.