CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
15 Min:
Calf stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
KB snatches
KB windmills
OH squats
HS Holds
Skill/Strength
Bent Over Row (5-5-5-5-5)
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#