CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Calf stretch
KB goblet squat stretch
Shoulder kips
PVC pass throughs
–
AMRAP 5 Minutes:
-4 Push-ups
-5 KB swings
-6 Lunge jumps
-7 Hollow rocks
Skill/Strength
Ring Dips, 3 x ME (3 Rounds for reps)
Ring Dips
3 x ME
*Rest 3 minutes between sets.
WOD
Runs/TTB/Deadlifts (Time)
3 Rounds for time of:
-800m Run
-21 Toes to bar
-12 Deadlifts, 275#/185#
*Scale weight/reps as needed.