CrossFit Roselle – CrossFit
Warm-up
Run10/EMOM (No Measure)
Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
Warm-up (No Measure)
20 Shoulder kips
10 PVC pass throughs
10 Ring rows
10 Shoulder presses w/ barbell
WOD
Metcon (10 Rounds for reps)
EMOM 30 Minutes:
Min 1: 5 Back squats
Min 2: 5-10 HSPUs
Min 3: 5-10 Pull-ups
*Pick a number and stick with it the entire WOD if at all possible. Squats should be heavy but fast & unbroken (no pauses – but open hips all the way at the top). Rx+ for C2B pull-ups. Sub strict shoulder presses for HSPU (barbell or DB).