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.