CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 Minutes:
-10/8 Cal row/bike/ski
-10 Shoulder kips
-8 Lunge stretch on box
-5 ATYs w/ light weight
-3 Burpee pull-ups
Skill/Strength
Turkish Get Up (Work up to heavy single each arm in 15 minutes)
WOD
Rows/Ring Dips/Turkish Get-ups (AMRAP – Rounds and Reps)
AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#