CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Row/Bike 2 minutes
Plate hamstring into squat stretch
10 Ground to OH
10 OH walking lunges
10 Pull-ups
5 Ground to OH
6 OH walking lunges
5 Pull-ups
Skill/Strength
Deadlift (Heavy single in 25 minutes)
Weighted Pull-ups (Heavy single in 15 minutes)
Use bands and perform strict pull-ups if unable to do unassisted. Get in 30 reps minimum – chin over bar every rep.
WOD
Assault/Echo Bike 1 Minute (Calories)
Max Effort – calories in 1 minute.