5/31/17 CF

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#.