CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 2 minutes
Lat roll out 30 sec/side
20 shoulder kips
Calf stretch 30 sec/side
1 minute double unders
Quad roll out 30 sec/side
10 Wall squats
10 PVC shoulder pass throughs
Banded shoulder stretch 30 sec/side
1 minute burpees
WOD
Runs/Chin Over Bar Holds/Plank Holds (Time)
AMRAP 40 Minutes:
800m Run
Max Chin Over Bar Hold
Max Plank Hold
*Sub Ring Row Holds if needed. Rx+ for planks done on PUSH-UP PR. Add hold times together for score. Note rounds completed in notes.