CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
Single Arm DB Thruster (Heavy set of 3)
WOD
DB Bent Over Rows/DB Thrusters/Double Unders (AMRAP – Rounds and Reps)
AMRAP 20 minutes:
-5 DB bent over rows, left arm
-5 DB thrusters, left arm
-5 DB bent over rows, right arm
-5 DB thrusters, right arm
-50 Double unders
*Rx 35/20#, Rx+ 50/35#