CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
20 Leg swings (10 each leg)
20 Frog hops
1 Min OH barbell stretch on roller
10 Wall squats
20 Shoulder kips
10 Burpee pull-ups
20 KB snatch into windmills (10 each arm)
Skill/Strength
Sledgehammer Strikes (10 each arm x 5 sets)
WOD
Push Presses/Burpees (AMRAP – Rounds and Reps)
AMRAP 7 Min:
7 Push presses, 95#/65#
7 Burpees
*Scaled/Masters 65#/45#. Rx+ 135#/95# and bar facing burpees.