CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB Goblet squat stretch
PVC Pass throughs
Shoulder kips
–
EMOM 5 Min:
3 Burpees
4 Lunge jumps
5 KB swings
HS Hold remaining time
Skill/Strength
Close Grip Bench Press (5-5-5-5)
Hands inside shoulder width
Hands just outside chest width so bar can touch chest.
WOD
Fun WOD (Time)
For time (25min cap):
400m Run
100 Double unders
75 Abmat sit-ups
50 Push-ups
800m Run
50 Pull-ups
75 Abmat sit-ups
100 Double unders
400m Run