CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch
AMRAP 5 Minutes:
-3 Toes to bar
-4 MC Hip stretches
-5 Plate front squats
-6 Plate ground to OH
Skill/Strength
Turkish Get Up (Heavy single each arm)
WOD
Cored Out (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
500m Row
20 Abmat sit-ups
10 Floor wipers, 95#/65#
20 Med ball twists, 20#/14#
10 TTB
Scale weight as needed. Sub V-ups for TTB.