CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Hip circle band WU
Plate hamstring into squat stretch
AMRAP 5 minutes:
-5 plate ground to OH
-6 OH lunge steps
-5 Pull-ups
-6 Roll to stands
Skill/Strength
Front Squat (Heavy set of 3 in 25 minutes)
WOD
Pull-ups/Burpees (AMRAP – Rounds and Reps)
10 Minute Ladder:
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.