CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Couch stretch
Half pigeon
Chest/Lat stretch
–
AMRAP 5 minutes:
3 Burpees
3 Pull-ups
10 Hollow rocks
20 Sec Handstand hold
Skill/Strength
A: Bench Press (5-5-5-5)
B: DB Pullover (5-5-5-5)
Complete a set of A and then immediately after, complete a set of B.
WOD
KB Swings EMOM (5 Rounds for reps)
EMOM 5 Minutes:
20 KB swings, 55#/35#
*Rx+ 75#/55#