CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
Skill/Strength
Back Squat (3-3-3-3-3)
WOD
Metcon (Time)
5 Rounds for time of:
10 Push-presses, 95#/65#
15 Pull-ups
*Scale weight, sub ring rows as needed. Rx+ 135#/95# and C2B pull-ups.