4/14/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row/bike 2 minutes

Couch stretch

Hip circle band WU

AMRAP 5 minutes:

-5 Roll to stands

-4 Med ball cleans w/ double bounce at bottom

-3 Burpee pull-ups


Back Squat (10-8-6-4-2-2-2)

20 min to complete, no extra time or sets.

Weighted Pull-ups (Heaviest set of 5 in 15 minutes)


AMRAP 5 Burpee Pull-ups (AMRAP – Reps)

Complete as many burpee pull-ups as you can in 5 minutes. Pull-up bar should be 6″ over outreached fingertips.