CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping jacks
20 Shoulder kips
10 PVC shoulder pass throughs
10 Mountain climber hip stretches
20 Lunge jumps
30 Jumping jacks
20 PVC around the worlds (10 each direction)
10 Burpees
Skill
Warm-up (No Measure)
10 OH Squats w/ bar or PVC
10 Ring row to deep ring dip to jump/press out
5 OH squats w/ light weight
5 Chest to bar pull-ups
5 Ring dips
5 OH squats w/ heavier weight
5 Muscle ups (mix ring/bar)
30 Double unders or 1 min DU attempts
5 OH squats at workout weight
WOD
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes