4/2/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row 500m

10 MC hip stretches

Laying twister chest stretch

Reverse bridge stretch

2 Rounds of:

10 Plate ground to OH

20 OH walking lunges

10 Burpee pull-ups


Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Warm-up sets included


Pull-ups/DUs (Time)

3 Rounds for time of:

25 Pull-ups

75 Double unders

*Rx+ Chest to Bar