6/14/17 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Double unders 1 minute

Bear crawl 1 minute

Backwards crab walk 1 minute

Duck walk 1 minute

Inchworm push-ups 1 minute

Frog hops 1 minute

Shoulder kips 1 minute

Plank hold for time.


Sledgehammer Strikes (10 Each arm x 5 sets)


Deadlifts/Push-ups/Double unders (Time)

5 Rounds for time of:

5 Deadlifts, 225#/155#

15 Push-ups

25 Double unders

*Scale weight for DLs as needed (most rounds should be UB). Perform elevated push-ups if needed. 50 singles/round for DUs. Rx+ 315# and Ring dips for push-ups.