CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
Overhead Squat (3-3-3-3-3)
WOD
HSPUs/TTB (Time)
21-15-9 Reps of:
Strict HSPUs
Strict TTB
*Row 500m before each round.