CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
Reverse bridge stretch
T-spine openers
–
Start warming up on squats.
*Do at least 20 walking lunges and 1-200m run.
WOD
Metcon (5 Rounds for weight)
Every 3 Minutes for 30 minutes:
Minutes 0, 6, 12, 18, 24 – 5 Back squats
Minutes 3, 9, 15, 21, 27 – Run 400m
*Workout is scored by weight used. Record run times in the notes.
Shoot for 70-75% of 1RM. Any more than that will probably be a struggle.