CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #1 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
Skill/Strength
A: DB Bench Press (5-5-5-5)
B: DB Pullover (5-5-5-5)
WOD
Rows/Burpees/Double Unders (AMRAP – Rounds and Reps)
AMRAP 18 Min:
500m Row
21 Burpees
50 Double unders
*Scale/modify burpees as needed. Sub 100 singles for 50 DUs.