CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB squat stretch
PVC pass throughs
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AMRAP 5 Minutes:
-20 Double unders
-5 Sumo deadlift high pulls
-5 Push presses
-5 Box jumps
Skill/Strength
Yoke Carry (4 x 50′)
WOD
Double Unders/Med Ball Twists/Box Jumps (Time)
5 Rounds for time (12 min cap):
30 Double unders
20 Med ball twists, 20#/14#
10 Box jumps, 24″/20″
*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).