CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up 3 (No Measure)
Row 500m
Sampson Stretch 30 sec/side
10 PVC pass throughs
20 Shoulder kips
10 MC Hip stretches
–
Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:
– Handstand hold (or HSPUs)
– Roll to stands (or pistol roll to stands)
– Box jumps
– Sumo deadlift high pull
*Sub OH barbell holds/presses, V-ups, and step-ups as needed.
Skill/Strength
Handstand Walk
WOD
Push Presses/Double Unders (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
7 Push presses
35 Double unders
*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.