CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15Min:
Row 300
Sampson stretch
Up dog/down dog/child’s pose
PVC pass throughs
–
AMRAP remaining time:
20 DUs
7 Toes through rings/TTB
6 Box jumps
5 Roll to stands
4 MC push-ups
WOD
Rows/Bench Presses/Rests (4 Rounds for time)
4 Rounds of:
Row 500m AFAP
ME Bench Press, 135#/85#
Rest 3 minutes between rounds.
*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.