4/22/21 CF

CrossFit Roselle – CrossFit


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


Close Grip Bench Press (10-8-6-5-5-5-5)

Hands just at shoulder width. Barbell still touches chest during each rep.


DB Shoulder to OH/V-ups (Time)

21-15-9 Reps for time of:

-DB Shoulder to OH left arm, 45#/30#


-DB Shoulder to OH right arm, 45#/30#


*Rx+ 65#/45# & TTB.