CrossFit Roselle – CrossFit
Warm-up
#2 CFR Warm-Up (No Measure)
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Row 2 minutes
Couch stretch in remaining time
Skill/Strength
DB Thrusters (10-10-10-10-10)
WOD
Metcon (Time)
50 reps for time of:
DB burpee box step ups (DB in each hand)
*Burpee is to be completed with a perfect push-up. Box height is 20″ (scale up/down if needed for height – hip should be just below parallel when foot is on box). Post DB weight to notes. Wear a weighted vest if you have one.