CrossFit Roselle – CrossFit


Home Warm Up 4 (No Measure)

3 Rounds of:

Sampson stretch

10 Ring rows

10 Push-ups

10 Hollow rocks

10 Supermans

10 Air squats


Metcon (AMRAP – Reps)

10 rounds for reps of:

-1 minute of deadlifts

-1 minute of burpees
Go heavy as you can on the deadlifts, but not so heavy that you can’t get at least 5 reps in the first minute. If you can’t go heavy, do single leg deadlfts w/ light weight. You could also sub in KB swings or hang power cleans. Really, any pulling motion. ***Watch the low back if you go heavy! Rest often during the DL portion – no big sets! Change to air squats if needed.