CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 2 Minutes
Calf roll out 30 sec/side
20 Mountain climber hip stretches
Chest stretch 30 sec/side
20 Shoulder kips
Row 2 Minutes
Back roll out 1 minute
Lat stretch 30 sec/side
15 Pull-ups
15 Dips
15 OH squats
Skill/Strength
Back Squat (5-5-5-5)
WOD
5 Rounds of Standard Warm-up (Time)
5 Rounds for time of:
10 Pull-ups
10 Push-ups
10 V-ups
10 Supermans
10 OH squats, 45#/35#
*Push-ups must be legit to count as Rx. That means chest touches floor at bottom, and hips are brought up at the same time as the chest. Arms fully locked out at top. Rx+ for C2B, ring dips, and toes to bar.