CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #1 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
Skill/Strength
Back Squat (8-8-8-8)
2-3 warm-up sets, then begin working sets of 8. Increase each set if possible.
WOD
Pull-ups/DUs (Time)
3 Rounds for time of:
25 Pull-ups
75 Double unders
*Rx+ Chest to Bar