CrossFit Roselle – CrossFit
Don’t go too heavy on the WOD today. Better to stay light and fast.
Warm-up
Group Stretch (No Measure)
Static stretches, yoga poses, etc.
Medball Partner Warmup (No Measure)
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
Weightlifting
Power Clean (Practice, 15 minutes)
Metcon
Metcon (Time)
5 Rounds for time of:
500m Row
10 Power cleans, 135#95#
Rest 2 minutes between rounds
*Rx+ 185#/125#. 25 Minute time cap.