CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Complete first part on your own in 5 minutes, AMRAP will be completed as a group:
-Row/bike/ski 2 minutes
-Sampson stretch
-Half pigeon
-PVC pass throughs
AMRAP 10 min:
-10 Quick feet
-5 Plate hamstring/squat stretches
-5 Ground to OH
-10 OH walking lunges
-15 sec star plank holds/side
Skill/Strength
Broad Jump (Distance)
Max Effort Broad Jump
Back Squat (10-8-6-4-2-1-1-1-1-1)
WOD
GHD Sit-ups (Time)
75 GHD sit-ups for time.