3/13/18 CF

CrossFit Roselle – CrossFit


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


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).