CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder Kips
–
2 Rounds of:
-6 Toes to bar
-8 Plate front squats
-10 Plate ground to OH
-14 OH walking lunges
Skill/Strength
Paused Front Squat (Heavy set of 3 in 25 min)
Floor Press (Heavy set of 3 in 25 min)
WOD
Burpees/Bar Muscle ups (Time)
5 Rounds for time:
8 Burpees
5 Bar muscle ups
Sub 10 Pull-ups & 10 Dips for the 5 MUs.