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
Weightlifting
DB Snatch (5-5-5-5-5 (each arm))
Metcon
Ball Slams/Burpees (Time)
21-15-9 rep rounds of:
Ball slams, 30#/20#
Burpees