9/17/19 CF

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.