CrossFit Roselle – CrossFit
Warm-up
Plate Warmup (No Measure)
Row 500m, then
Using a plate:
– 30 sec calf stretch each side
– 10 squat stretch into straight legged DL stretch
– 10 ground to OH
– 10 OH forward lunge step push-backs
– 10 OH reverse lunge step push-forwards
*Do 10 quick feet after each movement
Skill/Strength
Front Squat (10-7-5-3-3-3)
Warm-up sets built in. 20 Min max, no extra sets.
WOD
Fun WOD (Time)
For time (25min cap):
400m Run
100 Double unders
75 Abmat sit-ups
50 Push-ups
800m Run
50 Pull-ups
75 Abmat sit-ups
100 Double unders
400m Run