CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
EMOM Quick Feet/Push-ups/HSS WU (No Measure)
EMOM for 8 Min:
10 Quick feet
5 Push-ups
4 Hang squat snatches w/ bar or PVC
Skill/Strength
Power Clean (2-2-2-2-2-2-2)
Take 5 minutes to warm-up, then start your sets of doubles. Touch and go preferred.
WOD
Metcon (Time)
For time:
15-12-9-6-3 reps of:
Pull-ups
*Run 200m after each round. Scaled/Masters sub ring rows as needed. Rx+ 10-8-6-4-2 Ring MUs.