CrossFit Roselle – CrossFit
Warm-up
Warm-up 1 (No Measure)
2 Minutes Double Unders
Sampson stretch 30 seconds each leg
10 Inch-worm push-ups
20 Hollow rocks
1 Min Squat stretch
20 KB snatches into windmills
Skill/Strength
Turkish Get Up (2-2-2-2-2)
Do 2 consecutive reps with one arm and then 2 consecutive reps with the other arm x 5 sets. Increase weight each set if possible.
WOD
KB Swings/Pull-ups/Burpees (Time)
21-15-9 Reps of:
KB swings, 55#/35#
Pull-ups
Burpees
*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.