CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch 30 sec/side
15 Shoulder kips
10 MC hip stretches
5 Burpee pull-ups
–
AMRAP 5 Minutes:
25′ Frog Hops
25′ Handstand walk
Skill/Strength
Bench Press (3RM)
WOD
Metcon (AMRAP – Reps)
EMOM 20 Minutes:
30 Sec of double unders for reps
30 Sec plank hold
*Record number of DUs completed. If you cash out before time expires, row for remaining time. Rx+ for triple unders.