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).