CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 min
AMRAP 5 Minutes:
-20 Double unders
-4 MC Push-ups
-4 Roll to stands
-4 KB swings/DB snatches/Ball slams/G2OH
Skill/Strength
Bench Press (5-5-5-5)
Increase reps if lighter weight, sub ME sets of push-ups if no barbell/DBs
WOD
The “Ghost” (6 Rounds for reps)
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.
Sub sumo deadlift high pulls for the row, and sub jumping jacks, run-in-place, or imaginary DUs for the DUs.