CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Skill/Strength
Overhead Squat (Heavy set of 3 in 20 minutes)
WOD
Runs/OH squats/C2B Pull-ups (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-200m Run
-15 OH squats, 115#/75#
-200m Run
-15 C2B pull-ups
*Scale weight as needed. Sub jumping chest to bar pull-ups.