CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 min
Hip circle band WU
PVC pass throughs
OH squats
AMRAP 5 minutes:
-4 Burpee pull-ups
-5 OH squats
-6 Reverse lunge steps
-7 Hollow rocks
Skill/Strength
Back Squat (10-8-5-3-3-3-3-3)
WOD
Sit-ups/DB Shoulder to OH/Double Unders (AMRAP – Rounds and Reps)
AMRAP 15:
-30 Sit-ups
-10 DB shoulder to OH, 55#/35#
-75 Double unders
-10 DB shoulder to OH, 55#/35#
*Rx+ GHD sit-ups, 100 DUs/round, and 75#/50#.