CrossFit Roselle – CrossFit
Warm-up
#2 CFR Warm-Up (No Measure)
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Couch stretch in remaining time
WOD
Metcon (Weight)
EMOM 30 Minutes:
Min 1: 5-10 Floor presses
Min 2: 5-10 Floor wipers
Min 3: 30 Double unders
*Choose weight and stick with it for entire workout. Post reps completed to notes.