CrossFit Roselle – CrossFit
Warm-up
Home Warm Up 2 (No Measure)
Up/down dog
Child’s pose
Calf stretch
KB/DB squat stretch
MC Hip stretch
Arm across chest shoulder stretch
Wall angels
10 Inch worm push-ups
Skill/Strength
Back Squat (Heavy set of 3 in 15 minutes)
You can do single leg squats/step-ups if you don’t have heavy weight, or you can rep out more reps with lighter weight.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes:
-7 Push-ups
-9 V-ups
-11 Air squats