CrossFit Roselle – CrossFit
Warm-up
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
Skill/Strength
DB Snatch (10-8-6-4-4-4-4)
EOMOM as a group. Reps are for EACH arm, so do 10 left and 10 right the first set.
WOD
Push-ups/Deadlifts (AMRAP – Rounds and Reps)
AMRAP 5 Min:
7 Push-ups
1 Deadlift, 225#/155#
*Scaled/Masters Bench/Box dips and 155#/105#. Rx+ Ring dips & 315#/205#.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.