CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
10 Pull-ups/bent over rows
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
10 Burpees
2 Minutes Cardio (rowing/running/jump rope/jumping jacks)
Skill/Strength
Power Clean (1 Rep EMOM 10 Min)
If you can’t go heavy, do multiple reps each minute. Do single arm DB or KB if you don’t have a barbell.
WOD
Metcon (Time)
5 Rounds for time of:
-15 Pull-ups/Ring rows/bent over rows
-20 Dips/Push-ups
-25 Sit-ups
-30 Air squats