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
Close Grip Bench Press (10-8-6-5-5-5-5)
Hands just at shoulder width. Barbell still touches chest during each rep.
WOD
DB Shoulder to OH/V-ups (Time)
21-15-9 Reps for time of:
-DB Shoulder to OH left arm, 45#/30#
-V-ups
-DB Shoulder to OH right arm, 45#/30#
-V-ups
*Rx+ 65#/45# & TTB.