CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Sampson stretch
Rotator cuff WU
AMRAP 6 minutes (starts 5 min into class):
-20 Double unders
-10 Shoulder kips
-4 Reverse burpees
-4 Strict toes to bar
Skill/Strength
Weighted Pull-ups (5-5-5-5-5)
Do a couple of WU sets, then start on your 5’s. Strict banded as a sub.
WOD
Rows/Push-ups (Time)
4 Rounds for time of:
-20/14 Cal row
-20 Push-ups
*Rx+ bike and ring dips