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
Deadlift (3-3-3-3-3)
WOD
OH Walking Lunges/Knees to Elbows/Sit-ups/Row (Time)
For time:
30 overhead walking lunges, 45#/35#
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges 45#/35#
*Scaled 35#/25#, kipping knees raises. Rx+ 65#/45#, TTB, V-ups (must touch toes).