CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
10 minutes:
Row 500m
Sampson stretch 30 sec/side
Rotator cuff warm-up
Mountain climber hip stretches
Lying chest twister stretch
Up/down dog & child’s pose
Shoulder kips
–
AMRAP 5 Min:
3 Ring row to deep ring dip
3 Box jumps
6 KB swings, light
6 Hollow rocks
Skill/Strength
Sleds/Yokes (3 trips x 150′)
Sled push or Yoke carry
Get minimum of 3 trips – can be combo of each. Post heaviest weight completed. Sleds are high down, low back.
Burpee Fun! (AMRAP – Rounds and Reps)
AMRAP 20:
7 Burpee box jumps, 24″/20″
7 Reverse burpees
7 Burpee pull-ups
7 Burpees
Rx+
7 Burpee box jump overs, 24″/20″
7 Reverse burpees into HSPU
7 Burpee bar muscle ups
7 Burpees w/ 6″ target