CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Skill/Strength
DB Snatch (5-5-5-5)
Each arm. Complete 5 reps with 1 arm before moving on to next arm. Reset for each rep if needed. Do a few warm-up sets and then start your 5’s.
WOD
Halloween Pumpkin WOD (Time)
31 Pumpkin sit-up throws (against wall)
13 Pumpkin twists (sit-up position)
31 Pumpkin wall balls
13 Pumpkin twists
31 Box jumps holding pumpkin
13 Pumpkin twists
31 Pumpkin wall balls
13 Pumpkin twists
31 Pumpkin sit-up throws
*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.
Bonus
Push-Ups ME x 3 (3 Rounds for reps)
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.