CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 minutes:
-10/8 cal bike/row
-4 up dog/down dog transitions
-10 pvc pass throughs
-4 burpee pull-ups
-10 quick feet
-4 plate ground to OH
Skill/Strength
Bench Press (10-8-5-5-5-5-5)
WOD
Plank Hold/Squat Hold/Chin-up Hold/Handstand Hold (Time)
For total time:
-Accumulate 5 min plank hold
-Accumulate 4 min squat hold
-Accumulate 3 min chin over bar hold
-Accumulate 2 min handstand hold