CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
10 Minutes:
Row 500m
Rotator Cuff WU
Hip Circle Band WU
20 Walking lunges
10 Burpee pull-ups
Skill/Strength
Back Squat (3×5)
Work up to heavy set of 5 and complete 3 sets.
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.