6/21/18 CF

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.