CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Double unders 1 minute
Bear crawl 1 minute
Backwards crab walk 1 minute
Duck walk 1 minute
Inchworm push-ups 1 minute
Frog hops 1 minute
Shoulder kips 1 minute
Plank hold for time.
Skill/Strength
Sledgehammer Strikes (10 Each arm x 5 sets)
WOD
Deadlifts/Push-ups/Double unders (Time)
5 Rounds for time of:
5 Deadlifts, 225#/155#
15 Push-ups
25 Double unders
*Scale weight for DLs as needed (most rounds should be UB). Perform elevated push-ups if needed. 50 singles/round for DUs. Rx+ 315# and Ring dips for push-ups.