CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Row 750m
20 Shoulder kips
30 Sec Sampson stretch each leg
10 Mtn Climber hip stretches
1 min Squat stretch
30 Sec Reverse bridge stretch
Then, AMRAP in remaining time:
– 5 Pull-ups
– 5 Wall balls
WOD
KBS/Med Ball Twists/Runs (Time)
5 Rounds for time of:
20 KB swings, 55#/35#
30 Med ball twists, 20#/14#
400m Run
*Rx+
3 Rounds for time of:
20 KB swings, 75#/55#
30 GHD sit-ups
400m Run
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.