CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
50 Double unders
30 Sec Sampson stretch each side
20 Shoulder kips
10 Mountain climber hip stretches
50 Double unders
30 Roll to stands
20 Burpee pull-ups
Handstand practice in remaining time. If you are not comfortable doing handstands, row for calories.
Skill/Strength
Shoulder Press (3-3-3-3-3)
Perform warm-up sets of 10-7-5, then start your 3’s. Increase weight each set if possible.
WOD
Rows/Burpee Box Jumps/MCPUs (Time)
3 Rounds for time:
30 Cal Row
20 Burpee box jumps, 24″/20″
10 Mountain Climber Push-ups (3 steps + 1 push-up = 1 rep)