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
Sleds/Yokes (x3 down and back)
Sled push or Yoke carry
WOD
Deadlift/Pull-up Holds EMOM (Weight)
EMOM 20 minutes:
Even: 20 second deadlift hold
Odd: 20 second ring row hold (body in straight line, rings touching chest)
Rx+ for chin over bar holds. Masters Rx for 15 second holds. Record weight used.
Cool Down
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.