CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Box Jump/Roll to Stand/Handstand (No Measure)
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
Skill/Strength
Shoulder Press (5-5-5-5-5)
Do a few warm-up sets and the start on your working sets of 5.
Handstand Push-ups (4 x ME)
Do a few warm-up reps, then start on your ME sets.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 minutes:
10 Ring push-ups
10 Sumo deadlift high pulls, 75#/55#
*Scaled/Masters 10 Push-ups and 55#/35#. Rx+ 10 Ring dips and 115#/75#.