CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
Bench Press (3-3-3-3-3)
WOD
Ball Slams/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Ball slams, 30#/20#
8 Box jumps, 30″/24″