CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
DB Bent Over Row (5-5-5-5)
Single arm, use bench for support
5 reps each arm per set. Start each set w/ weaker side.
WOD
Ball slams/Box jumps/Ball twists/Burpees (Time)
21-15-9 Reps for time of:
-Ball slams, 30/20
-Box jumps, 24/20
-Ball twists, 30/20
-Burpees