CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 Minutes
Hip circle band WU
PVC pass throughs
AMRAP 5 minutes:
-5 Box jumps
-6 MC hip stretches
-5 Pull-ups
-10 Hollow rocks
Skill/Strength
Box Step Ups (5-5-5-5-5)
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps w/ weaker leg, then 5 reps with opposite leg = 1 set.
WOD
Pull-ups/DUs (Time)
3 Rounds for time of:
25 Pull-ups
75 Double unders
*Rx+ Chest to Bar