CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 Minutes
Sampson stretch 30 sec/side
10 PVC pass throughs
20 Shoulder kips
10 MC Hip stretches
–
2 Rounds of:
10 Plate ground to OH
10 OH walking lunges
10 OH squats holding plate
Skill/Strength
Overhead Squat (3-3-3-3-3)
WOD
TTB/OH Squats/Burpees (Time)
21-15-9 Reps for time of:
Toes to bar
OH Squats, 95#/65#
Burpees
*Sub V-ups, scale weight, scale reps as needed.