CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes (calves, hips, lats)
Row 500m
20 MC Hip stretches
20 Shoulder kips
15 PVC pass throughs
10 PVC around the worlds each direction
10 Snatch grip behind the neck presses
10 OH squats
10 Sotts presses
Skill/Strength
Overhead Squat (5-5-5-5-5)
WOD
TTB/OH Squats/Burpees (Time)
21-15-9 Reps for time of:
Toes to bar
OH Squats, 95#/65#
Burpees
*Sub V-ups, scale weight, scale reps as needed.