CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
-Stretch 5 minutes – do what you need to be ready
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Skill/Strength
Weighted Pull-ups (5-5-5-5-5)
Do strict or strict banded as needed.
WOD
Reverse Lunge Steps/Bar Over Burpees (Time)
5 Rounds for time of:
12 Reverse lunge steps, 95#/65#
8 Bar over burpees
*Rx+ 165#/105# & bar facing burpees