CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
5 Plate squat into hamstring stretches
10 Plate ground to OH
20 Walking lunges
10 Muscle snatches
10 OH squats
10 TTB
Skill/Strength
Overhead Squat (10-8-6-4-3-3-3)
WOD
Pull-ups/Rows/V-ups (Time)
For time:
30-25-20 Pulls-ups
30-30-30 Cal rows
30-25-20 V-ups
*Females 24 Cal rows. Rx+ C2B, Ski Erg, and GHD.