CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
2 Rounds of:
-10 Pull-ups/ring rows/bent over rows
-10 Dips/push-ups
-10 Hollow rocks
-10 OH squats/Goblet squats
WOD
A: CF Total 3 Rep Max (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Do heavy sets of 3 for each movement. If you can’t go heavy, do B.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes:
-7 Single leg DLs left leg using DB/KB
-7 Single leg DLs right leg using DB/KB
-14 Weighted squats
-7 DB/KB shoulder presses left arm
-7 DB/KB shoulder presses right arm
*Post weight to comments.