6/12/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

AMRAP 6 Minutes:

4 MC Hip stretches

5 Wall squats

6 Toes through rings

15 Second reverse bridge

15 Second HS hold


Push Press (Heaviest set of 3 in 15 minutes)


A: SDHPs/HRPush-ups/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 Sumo deadlift high pulls, 75#/55#

7 Hand release push-ups

30 Double unders

*Rx+ 115#/75#, ring dips, UB double unders.

B: Plank (Time)

Max Effort Prone Plank on Elbows
Do one set ME and record time. If less than 3 minutes, continue plank hold until 3 minutes total time accumulated.