CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
A: Back Squat (3-3-3-3)
Alternate w/ B until all sets completed. Increase weight as needed.
B: DB Snatch (4-4-4-4)
4 reps = 2/arm per set. Increase weight as needed.
WOD
A: 500m Row (Time)
Max Effort 500m Row
Before strength
B: 500m Row (Time)
Max Effort 500m Row
After strength