CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out 10 minutes
Row/Bike 2 minutes
Standard CF WU x 2
-10 Pull-ups
-10 Push-ups
-10 GHD sit-ups
-10 Back extensions
-10 OH squats
WOD
Metcon (10 Rounds for reps)
EOMOM 20 Minutes:
-10 Quick feet
-5 Deadlifts
-10 DB Push presses, 5/arm
-5 Burpees
*Rest remaining time. Go heavy but maintain good form throughout. Post weights used in notes.