CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Side shuffle 1 min
Karaoke 1 min
Leg swings 1 min
Shoulder kips 1 min
Inch worm-push-ups 1 min
Duck walk 1 min
Plate Ground to OH 1 min
*Rest 30 seconds between movements.
Skill/Strength
Back Squat (10-8-5-3-2-2-2-2-2)
EOMOM as a group.
WOD
Push-Presses/Rows (Time)
For time:
30 Push-presses, 65#/45#
500m Row
20 Push-presses, 95#/65#
500m Row
10 Push-presses, 135#/95#
*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#