3/30/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Push-Presses/SDHPs/OH Squats EMOM (No Measure)

EMOM 6 Min:

6 Push-presses

5 Sumo deadlift high pulls

4 OH Squats

Skill/Strength

Deadlift (Work up to heavy single in 15 minutes.)

WOD

Quick Feet/Double Unders/Plank Holds EMOM (12 Rounds for time)

EMOM 12 minutes:

20 Quick Feet

20 Double unders

Plank Hold for remaining time until 5 sec before next minute.

*Use 5 second break to record your plank hold time each round. This is how the workout will be scored. Scaled/Masters 10 quick feet/round and 20 singles/round. Rx+ hold plank on PUSH-UP PR.