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
Handstand Walk (Practice)
WOD
DUs/TTBs/Dips (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
– 40 Double unders
– 15 Toes to bar
– 10 Dips
*sub single unders and kipping knee raises or v-ups and bench dips/push-ups as needed.