CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #3 (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
Reverse bridge stretch
T-spine openers
Skill/Strength
Bench Press (4-4-4-4-4)
WOD
DUs/Sit-ups/Lunge jumps (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
30 Double unders
20 Abmat sit-ups
10 Lunge jumps
*Scaled/Masters 50 singles/15 Sit-ups/7 Air squats. Rx+ 30 UB DUs, 15 TTB, 6 Reverse lunge steps, 185#/125# (front rack position, no racks)