CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson Stretch 30 sec/side
10 PVC pass throughs
20 Shoulder kips
10 MC Hip stretches
OH band stretch, 30 sec arm
–
2 Rounds of:
10 Shoulder presses
10 KB swings
10 lunge steps
Skill/Strength
Deadlift (Work up to heavy single in 15 minutes)
practice HSPUs and handstand walks during breaks
WOD
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes