CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 6 (No Measure)
In 10 minutes:
100 Double unders
30 Sec Sampson Stretch each side
30 Sec Hollow Rocks
30 Sec Superman Holds
30 Sec Reverse Bridge Stretch
10 Wall Squats
10 Thrusters
10 Sumo Deadlift High Pulls
10 Pull-ups
Handstand Push-ups in remaining time.
Skill/Strength
Sleds/Yokes (Down & Back x 3 )
Sled push or Yoke carry
WOD
Push Presses/Double Unders (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
7 Push presses
35 Double unders
*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.