CrossFit Roselle – CrossFit
Warm-up
#3 CFR Warm-Up (No Measure)
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
Skill/Strength
Sleds/Yokes (150′ x 3 )
Sled push or Yoke carry
WOD
2017 BOTR #2 (AMRAP – Rounds and Reps)
AMRAP 15 Min:
15 KB swings, 55#/35#
10 Box jump-up/step-up and overs, 24″/20″
15 Kipping knee raises
*Rx+ 75#/55#, jump-up and overs, and TTB. Jumping completely over box is acceptable for both Rx and Rx+.