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
Skill/Strength
Weighted Pull-ups (5-5-5-5-5)
Use bands as needed. Find smallest band that you can do 5 unbroken reps with, and complete 5 sets.
WOD
Rows/Burpees/Double Unders (Time)
AMRAP 18 Min:
500m Row
21 Burpees
50 Double unders
*Scale/modify burpees as needed. Sub 100 singles for 50 DUs.