CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 15 minutes:
Row/Bike/Ski 15/11 cal
Laying twister stretch 20 sec/side
5 Candlesticks
10 Kipping knee raises/TTB
5 Box jumps
2 Wall walks w/ 10 sec hold at top
Skill/Strength
Bench Press (10-8-5-3-3-3-3)
WOD
GHD sit-ups/Box Jumps/Ring Dips (AMRAP – Rounds and Reps)
AMRAP 15 minutes:
-25 GHD sit-ups
-20 Box jumps, 24/20″
-15 Ring dips