CrossFit Roselle – CrossFit
Warm-up
Home Warm Up 4 (No Measure)
3 Rounds of:
Sampson stretch
10 Ring rows
10 Push-ups
10 Hollow rocks
10 Supermans
10 Air squats
WOD
Metcon (AMRAP – Reps)
10 rounds for reps of:
-1 minute of deadlifts
-1 minute of burpees
Go heavy as you can on the deadlifts, but not so heavy that you can’t get at least 5 reps in the first minute. If you can’t go heavy, do single leg deadlfts w/ light weight. You could also sub in KB swings or hang power cleans. Really, any pulling motion. ***Watch the low back if you go heavy! Rest often during the DL portion – no big sets! Change to air squats if needed.