CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Hip circle band WU
10 Plate ground to OH
20 OH walking lunges
10 Ring rows/pull-ups
Skill/Strength
Front Squat (Heaviest set of 2 in 20 minutes)
WOD
Metcon (Weight)
EMOM 20 Minutes:
Even: 5 Weighted pull-ups
Odd: 5 Box jumps
*Note heaviest weight used (increase/decrease as needed). Sub strict PUs/strict banded PUs. Also note highest box jump height.