9/12/19 CF

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″