CrossFit Roselle – CrossFit
Warm-up
Plate Warmup (No Measure)
Using a plate:
10x Ground to OH
10x Lunge
10x Sit Up
10x Twist
10x OH Squat
Skill/Strength
Thruster (1-1-1-1-1-1-1)
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Using a plate:
10x Ground to OH
10x Lunge
10x Sit Up
10x Twist
10x OH Squat
21-15-9
Thrusters, 95# / 65#
Pull-ups