CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
30 Sec Sampson stretch each side
20 Shoulder kips
10 Mountain climber hip stretches
*Perform above together as group, then AMRAP 6 minutes:
10 Lunge steps
9 Roll to stands
8 Squats
7 Pull-ups
6 Mountain climber push-ups
WOD
Row/Burpee Box jumps (3 Rounds for time)
3 Rounds, each for time of:
Row 750m
20 Burpee box jump overs, 24″/20″
Row 750m
*Rest 5 minutes between rounds. Record times of each round.