CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8 minutes:
-5 Up/down dogs
-6 MC hip stretches
-5 Burpee pull-ups
-6 Roll to stands
-5 ATY’s light weight
-HS hold
Skill/Strength
Turkish Get Up (Heavy single each arm in 15 minutes)
WOD
Annie Likes to Row (Time)
50-40-30-20-10 Reps for time of:
-Double unders
-Sit-ups
*Row 500m after each round. Rx+ GHD sit-ups.