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)