CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #1 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
WOD
Bench Presses/Deadlifts/Quick Feet (Weight)
EMOM 30 Minutes:
Min 1: 5 Bench Presses
Min 2: 3 Deadlifts
Min 3: 10 Quick Feet
*Pick weight that you can manage for all rounds and stick with it. Add BP & DL weight together for score.