CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 10 Minutes:
Burgener Warm-up
Sampson Stretch 30 sec/side
3 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
10 Burpees
50 Double unders
Afterwards, roll out 5 minutes.
Skill/Strength
Push Press (Heavy Single in 12 Minutes)
WOD
Push-Presses/Box Jumps/Burpees (Time)
21-18-15-12-9-6-3 Reps of:
Push-presses, 95#/65#
Box jumps, 24#/20#
Burpees
Rx+ 135#/95# & 30″/24″