CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Hip circle band warm-up
PVC pass throughs
–
EMOM 6 Min:
-4 Wall squats
-5 Ring rows
-6 V-ups
-Handstand hold
Skill/Strength
A: Back Squat (4-4-4-4)
Do a few warm- up sets, then alternate working sets with B.
B: DB Bent Over Row (8-8-8-8)
Single arm, use bench for support
8 reps/arm. Do a few warm- up sets, then alternate working sets with A.
WOD
Rows/Handstand Walks (Time)
3 Rounds for time of:
-500m Row
-50′ Handstand walk
*Sub 25 DB shoulder presses, 35#/20#.