CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson Stretch 30 seconds each leg
20 Shoulder kips
Bear crawl 2 laps around cage
Backwards crab walk 1 lap around cage
Frog hop 1 lap around cage
10 Pull-ups
10 Burpees
10 OH Squats
Skill/Strength
Back Squat (5-5-5-5-5)
Do a few warm-up sets and start your sets of 5. Increase weight each set if possible.
WOD
Push-ups/Sit-ups (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
10-9-8-7-6-5-4-3-2-1 reps of push-ups alternated with 20-18-16-14-12-10-8-6-4-2 reps of sit-ups.
Once finished with above, do 20 burpees and start all over.
*No scaled/Masters changes. Rx+ do ring dips and toes to bar.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.