CrossFit Roselle – CrossFit
Warm-up
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
Skill/Strength
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
WOD
Pull-ups/DUs (Time)
3 Rounds for time of:
25 Pull-ups
75 Double unders
*Rx+ Chest to Bar