CrossFit Roselle – CrossFit
Let’s see some new back squat PRs!
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Back Squat (1RM)
Metcon
Metcon (Time)
For time:
500m Row
40 Sit-ups
30 Burpees
20 Push-ups
10 Pull-ups
(Rx+ 40 toes to bar, 20 ring dips, 10 C2B pull-ups)