CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Rotator cuff WU
MC Hip stretches
Reverse bridge
OH band stretch
Front rack stretch
–
AMRAP 5 minutes:
-5 Shoulder presses
-5 Roll to stands
-5 KB swings
-6 Lunge jumps
-HS hold
Skill/Strength
Shoulder Press (10-8-6-5-5-5-5)
WOD
Runs/Handstand Push-ups (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-Run 400m
-15 Handstand push-ups
*Sub seated DB shoulder presses. Record weight used in notes.