CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
– 20 Double unders
Weightlifting
Turkish Get Up (15 Min to work up to heavy single each arm.)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
KB Swings EMOM (5 Rounds for reps)
EMOM 5 Minutes:
20 KB swings, 55#/35#
*Rx+ 75#/55#