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
A: DB Bench Press (8-8-8-8)
B: DB Pullover (6-6-6-6)
Complete a set of B immedately after a set of A.
C: Box Step Ups (5-5-5-5 )
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
Complete C after completing all sets of A & B. 5 reps/leg per set.