CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 10 Minutes, complete as much as possible of:
Row 500m
Sampson Stretch 30 seconds/side
3 Rounds of:
10 Pull-ups
10 Dips
10 Hollow rocks
10 Supermans
10 OH squats
Skill/Strength
Kettlebell Swing (10-10-10-10-10)
Work up to heaviest set of 10 with perfect form. No rolling hips to get underneath weight. You must be able to pop hips and immediately stand tall. KB bottom must be pointed up, with slight tilt forward. Coaches will confirm proper form.
WOD
Burpee Fun! (AMRAP – Rounds and Reps)
AMRAP 20:
7 Burpee box jumps, 24″/20″
7 Reverse burpees
7 Burpee pull-ups
7 Burpees
Rx+
7 Burpee box jump overs, 24″/20″
7 Reverse burpees into HSPU
7 Burpee bar muscle ups
7 Burpees w/ 6″ target