CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out
Active WU
Dodgeball
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min:
-50 Toes to bar
-40 Sledgehammer strikes
-300m Run
-2 25m sled pushes
Stretch/roll out
Active WU
Dodgeball
AMRAP 20 min:
-50 Toes to bar
-40 Sledgehammer strikes
-300m Run
-2 25m sled pushes
Agility ladder
Dodgeball
For time:
50 Overhead Squats
40 Bar-Facing Burpees
40 Back-Rack Walking Lunges
30 Bar-Facing Burpees
30 Cleans
20 Bar-Facing Burpees
20 Single-Leg Squats
10 Muscle-Ups
*95/65#. 20 minute time cap.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Max Effort 5k Run
Max Effort 5k Row
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
5 Rounds for time of:
-20 GHD sit-ups
-10 Devil’s presses, 40/25#
-50 Double unders
-10 Pull-ups
*Rest 3 minutes between rounds. Rx+ 50/35# and C2B pull-ups.
Sampson stretch
Half pigeon
Hip circle band WU
30 Walking lunges
*Start front squats
–
During front squat rests, do:
Laying twister stretch
Rotator cuff WU
20 Push ups
Group stretch
Burgener WU
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
Group WU
Dodgeball
For time (30min cap):
Buy in: 100 Burpee box jumps, then
10-20-30-40-50 reps of:
-Row cals
-Toes to bar
-Handstand push-ups
Rx+ Burpee box jump overs, bike cals.
Hip circle band WU
PVC pass throughs
Agility ladder
AMRAP 10 min:
Row/bike/ski 15/11 Cal
Rotator cuff WU
Barbell front rack stretch
7 Shoulder presses
7 Front squats
7 Box jumps
3 Rounds for time of:
-500m Row
-35 KB swings, 55#/35#
-20 Box jumps, 24″/20″
*Rx+ 75#/55# and 30″/24″
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
For Total Reps:
-1min Bike for cals
-2min Burpees for reps
-3min Sit-ups for reps
*Score is total reps, break down in notes.