CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #3 (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
Reverse bridge stretch
T-spine openers
Skill/Strength
Bench Press (3-3-3-3-3)
WOD
Rows/Burpees/Double Unders (AMRAP – Rounds and Reps)
AMRAP 18 Min:
500m Row
21 Burpees
50 Double unders
*Scale/modify burpees as needed. Sub 100 singles for 50 DUs.