CrossFit Roselle – CrossFit
Warm-up
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
Skill/Strength
Push Press (Heaviest set of 3 in 15 minutes)
WOD
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.