CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Sampson Stretch
OH Banded Shoulder Stretch
Couch Stretch
–
AMRAP 5 Minutes:
6 Walking lunges
5 Toes to Bar
4 Med ball cleans
3 Burpees
Handstand hold
Skill/Strength
Sleds/Yokes (3 x 150′)
Sled push or Yoke carry
WOD
Sprints/Pull-ups (10 Rounds for reps)
EMOM 20 Minutes:
Even – Sprint 200′
Odd – Perform 7-12 Pull-ups
*Pick a number for pull-ups and try to hit it every round. Rx+ Chest to Bar.