CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 min:
-10 Shoulder kips
-6 MC hip stretches
-8 KB swings
-6 Box jumps
-10/8 Cal bike/ski/row
WOD
STPW 21.1 (Time)
For time:
21-15-9 reps of:
Deadlifts
Bar facing burpees
*Complete 75 Double unders after each round.
Teen/Scaled/Masters (50+) – 185#/125#.
Rx/Masters (35-49) – 225#/155#.
Scaled/Masters (50+) – sub 100 single unders after each round.
Cool Down
Plank (Time)
Max Effort Prone Plank on Elbows
Note ME time, then continue until 4 min accumulated.