CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
Shoulder kips
KB swings
–
Handstand hold/walk practice
WOD
Metcon (10 Rounds for weight)
EMOM 20 Minutes:
Even: 30 Double unders
Odd: Heavy deadlift
*add weight each rep if possible.