CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 12 min:
-10/8 cal bike/row/ski
-10 Hollow rocks
-5 up dog to down dog transitions
-5 plate squat to hamstring stretches
-5 plate ground to OHs
-5 burpee box jumps
Skill/Strength
A: DB Bench Press (8-8-8-8)
Do a couple of WU sets, then start on the working sets. Alternate w/ B.
B: DB Pullover (5-5-5-5)
Do a couple of WU sets, then start on the working sets. Alternate w/ A.
WOD
Seated L-Sit/Odd Object Cleans (AMRAP – Rounds and Reps)
AMRAP 10:
:30 Seated L-Sit
10 Odd-Object Cleans
*Use heavy DB, KB, plate, etc. Record object/weight in notes. Rx+ L-sits (butt does not touch the ground).