CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
10 Minutes:
Row 500m
Sampson stretch, 30 sec/side
Calf stretch
KB Goblet squat stretch
Reverse bridge
PVC pass throughs
Wall angels
–
AMRAP 5 Min:
5 Pull-ups
5 Snatch balances w/ PVC
5 Roll to stands
Skill/Strength
Overhead Squat (1RM in 20 minutes)
WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scale weight so you can do at least one set of 15 reps unbroken. 20 min cap (4min/round avg.)