CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
*If you can, sub 10 muscle ups and 10 HSPUs for the pull-ups and dips.
Skill/Strength
OH DB Walking Lunges (50′ Walk Max Weight)
2 DBs locked out overhead. DBs are not able to touch your head or shoulders.
Must walk 25′ down and 25′ back without lowering DBs from overhead. DO NOT DROP DBs once finished.
WOD
Burpee Box Jumps (AMRAP – Reps)
AMRAP 7 Min:
Burpee box jumps, 24″/20″
*Scaled/Masters step ups allowed.