CrossFit Roselle – CrossFit
Warm Up
Roll out
3 Rounds:
-10 hip circle band side raises
-10 hip circle band squats
-10 lunge jumps
-10 push-ups
-1 wall walk into HSPU
Skill/Strength
Weighted Step-ups (5-5-5-5)
Perform 5 weighted steps ups with weaker leg, then 5 with stronger leg.
WOD
Bike/Burpees/Sit-ups (AMRAP – Reps)
For Total Reps:
-1min Bike for cals
-2min Burpees for reps
-3min Sit-ups for reps
*Score is total reps, break down in notes.
Bike/Burpees/Sit-ups (AMRAP – Reps)
For Total Reps:
-1min Bike for cals
-2min Burpees for reps
-3min Sit-ups for reps
*Score is total reps, break down in notes.
Rest 5 minutes after first time through, then repeat.