7/1/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Get to the gym 10 min early and complete:

-Row 500m

-Calf stretch

-KB goblet squat stretch

-PVC passthroughs

-Standard WU x –

-10 pull-ups

-10 push-ups/dips

-10 sit-ups

-10 supermans

-10 OH squats

WOD

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)