CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Granite Games 2016 Qualifier #2 (AMRAP – Reps)
AMRAP 17 Min:
50 Cal row
50 Wall balls, 20#/14#
50 Shoulder to overhead, 115#/85#
50 Box jumps, 24″/20″
*Scale weight/reps as needed. Partner up and go as a team if desired.
Cool Down
Foam Roll and Lacrosse Ball (No Measure)
Spend 10 minutes rolling out/smashing/mobilizing