CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 minutes:
Row/bike/ski 2 minutes
Sampson stretch
Half pigeon stretch
OH band stretch
10 PVC pass throughs
10 OH squats
10 Push-ups
10 Pull-ups
20 KB swings
20 Lunge jumps
HS holds remaining time
WOD
Devil’s Presses/Burpee Box Jump Overs (Weight)
Every 3 minutes for 10 Rounds:
-5 Devil’s presses
-10 Burpee box jump overs
*Scale reps so you can complete first few rounds in 90 sec. Post weight used to comments. Goal is to push pace each round but not redline.