CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
Row 500m
Sampson Stretch 30 seconds/side
10 PVC Pass throughs
20 Shoulder kips
10 MC Hip stretches
–
Tabata style – 20 seconds on, 10 seconds off. Rotate through 3 full rounds.
– Pull-ups
– Dips
– Hollow rocks
– OH squats
Skill/Strength
Overhead Squat (3-3-3-3-3)
WOD
DU/KBS/WB/TTB/OHS (Time)
WOD: 2 Rounds for time of (16min cap):
50 Double unders
40 KB swings, 55#/35#
30 Wall balls, 20#/14#
20 Toes to bar
10 OH squats, 115#/75#