CrossFit Roselle – CrossFit
Warm-up
Group Stretch (No Measure)
Static stretches, yoga poses, etc.
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
Metcon
Metcon (4 Rounds for reps)
WOD: 4 Rounds of:
Row 500m for time
Max reps shoulder press, 95#/65#
Rest as needed between rounds. Go immediately into the shoulder presses after completing the row. The row is an all out effort – do not pace. Scale the weight so that you are able to get at least 10 reps on your first set. If you can easily do 20+ reps, then scale up. Use the same weight for all sets. No racks allowed.