CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Run 10 laps around cage
20 Walking lunges
20 Shoulder kips
5 Inch worm push-ups
10 MC hip stretches
5 Burpee pull-ups
WOD
Back Squats/DB Shoulder Presses/Double Unders (Weight)
EMOM 30 Minutes:
Minute 1: 3 Heavy back squats
Minute 2: 8 DB Shoulder presses
Minute 3: 25 Double unders
*Score by weight of back squats. Note DB weight i notes. Rx + sub 10 HSPUs for the DBSPs and UB DUs.