CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes (Row, bike, run, jumping jacks, etc.)
AMRAP 5 minutes:
-3 Burpees
-4 Roll to stands
-5 KB/DB swings
-6 Lunge jumps
WOD
Support Your Local Box Workout 2 (Time)
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
Imaginary DUs if no rope. Sub 2x singles. Push yourself to finish AFAP!
Skill/Strength
Deadlift (Heavy set of 5 in 15 minutes)
Clock starts immediately after finishing WOD. If you don’t have heavy weight, deadlift whatever you have until you reach 10,000#/6500# (ex. 100# x 100 reps = 10,000#