CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
– Row 300m
– 1 set HSPUs (use box if needed)
– Row 300m
– 1 Set Handsand walks (use box if needed)
– Row 300m
– 1 Set Handstand hold (use wall if needed)
Skill/Strength
Shoulder Presses/Push Presses/Push Jerks (3 Rounds for weight)
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.
Record heaviest weight of each movement for total score.
WOD
EMOM Quick Feet/V-ups (10 Rounds for reps)
EMOM for 10 minutes:
10 Quick feet
15 V-ups
*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.