CrossFit Roselle – CrossFit
Warm-up
Plate Warmup (No Measure)
Row 500m, then
Using a plate:
– 30 sec calf stretch each side
– 10 squat stretch into straight legged DL stretch
– 10 ground to OH
– 10 OH forward lunge step push-backs
– 10 OH reverse lunge step push-forwards
*Do 10 quick feet after each movement
WOD
Metcon (Weight)
EMOM 30 Minutes:
Min 1: 8 Reverse lunge steps in front rack position
Min 2: 8 Bent over rows
MIn 3: 8 Mountain climber push-ups (3 steps + 1 push-up = 1 rep)
*Pick weight used and post to comments