CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 7 (No Measure)
In 10 minutes:
Row 500m
20 Mountain climber hip stretches
15 Med ball cleans w/ bounce at bottom
20 Shoulder kips
15 Burpee pull-ups ( scale – 15 burpees + 15 banded pull-ups)
Handstand walk in remaining time
Skill/Strength
Back Squat (4RM)
20 minutes to work up to 4RM.
WOD
EMOM Quick Feet/V-ups (10 Rounds for reps)
EMOM for 10 minutes:
10 Quick feet
15 V-ups
*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.