4/3/20 CF

CrossFit Roselle – CrossFit


Home Warm Up 4 (No Measure)

3 Rounds of:

Sampson stretch

10 Ring rows

10 Push-ups

10 Hollow rocks

10 Supermans

10 Air squats


Reverse lunge steps (Heavy set of 8)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Work up to heavy set of 8. Do more reps w/ lighter weight if needed.


Death By Burpees (AMRAP – Rounds and Reps)

Do 1 burpee the first minute, 2 burpees the second, 3 burpees the third, etc. Continue adding 1 burpee each minute until you cannot complete the required number of burpees within the minute.
Each rep must be a jump and clap overhead for it to count Rx!!!