CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #1 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
Skill/Strength
Sleds/Yokes (3 trips down & back)
Sled push or Yoke carry
WOD
Quick Feet/Box Jumps/Roll to Stands (AMRAP – Rounds and Reps)
AMRAP 20 Min:
10 Quick feet
5 Box jumps, 24″/20″
5 Roll to stands
Rest 30 sec
*Sub 5 V-ups for roll to stands. Go as fast as possible on the quick feet.