9/14/21 CF

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#