CrossFit Roselle – CrossFit
Warm-up
Home Warm Up 2 (No Measure)
Up/down dog
Child’s pose
Calf stretch
KB/DB squat stretch
MC Hip stretch
Arm across chest shoulder stretch
Wall angels
10 Inch worm push-ups
Skill/Strength
Weighted Pull-ups (4 sets x 5 reps)
Do a couple of warm-up sets, then perform 4 challenging working sets. Single arm rows can be substituted if needed, and increase reps if lighter weight is used.
WOD
Metcon (Time)
For time:
-Cardio for 5 minutes
-50 floor wipers
-Cardio for 5 minutes
-100 air squats
*Over and back = 1 rep for the floor wipers. Use any weight you have to act as a counter balance. Cardio can be jump rope, row, bike, run, burpees, wall runs, etc.