CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 Minutes
AMRAP 6 Minutes:
-6 PVC pass throughs
-5 OH squats
-4 MC Hip stretches
-Up dog/Down dog
-Reverse plank bridge
Skill/Strength
Box Jumps (Max height 15 minutes)
WOD
Row/Sit-ups/Burpees/Row (Time)
Complete the following for time (30min cap):
– row 2000m
– then complete 5 rounds of the following:
— 25 sit-ups
— 10 burpees
– then row another 2000m
*Rx+ 15 TTB/Round