8/6/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Run 400m

-5 Burpees

-5 Plate squat stretch to hamstring stretches

-10 Plate ground to OH

-10 Plate bent over rows

-20 OH walking lunges

-20 Plank hold shoulder touches


Close Grip Bench Press (5-5-5-5)

Hands just at shoulder width. Barbell still touches chest during each rep.


DUs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

40 Double unders

12 Renegade rows (alt arms each rep)

6 Box jumps

*Record rounds completed and post weight used and box height in comments.