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
Sumo Deadlift (Work up to heavy single in 15 minutes)
WOD
SDHPs/Box Jumps/Push-Ups (Time)
AMRAP 15 Minutes:
15 Sumo deadlift high pulls, 75#/55#
15 Box jumps, 24″/20″
15 Push-ups
*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.