CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 5 (No Measure)
In 10 minutes, complete 5 rounds:
20 Double unders
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
Skill/Strength
WOD
Push Jerk (3-3-3-3-3)
No splits. Work on overhead positioning in partial squat position.
DUs/TTBs/Dips (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
– 40 Double unders
– 15 Toes to bar
– 10 Dips
*sub single unders and kipping knee raises or v-ups and bench dips/push-ups as needed.