CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Burpees/TTB/OH Squat WU (No Measure)
EMOM 6 minutes:
4 Burpees
4 Toes to bar/V-ups
4 OH squats w/ bar or PVC
WOD
EMOM DB Thrusters/Double Unders (Weight)
EMOM for 20 Minutes:
Even: 10 DB thrusters, 35#/20#
Odd: 40 Double unders
*Scaled/Masters 7 DB Thrusters and 50 singles. Rx+ 50#/35# & 50 DUs.