CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 5 (No Measure)
In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
Skill/Strength
Deadlift (3-3-3-3-3)
WOD
Metcon (10 Rounds for reps)
EMOM 20 Minutes:
Even: 10 DB snatches, 50#/35#, alt arms each rep
Odd: 10 Lunge jumps, as high as possible
*Rx+ 75#/50# and 10 pistols in place of the lunge jumps