5/22/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10min:

Run 800m

25 Shoulder kips

20 Mountain climber hip stretches

15 OH squats

10 Burpee box jump overs

5 Rope climbs

Skill/Strength

WOD

Deadlift (15 minutes to work up to heavy single)

Double Unders/Med Ball Twists/Box Jumps (Time)

5 Rounds for time (12 min cap):

30 Double unders

20 Med ball twists, 20#/14#

10 Box jumps, 24″/20″

*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).