CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up 3 (No Measure)
Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:
Handstand hold (or HSPUs)
Roll to stands (or pistol roll to stands)
Box jumps
Sumo deadlift high pull
Hang squat snatch w/ PVC or barbell
*Sub OH barbell holds/presses, V-ups, step-ups, and air squats as needed.
Skill/Strength
Bench Press (5-5-5-5)
WOD
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here