CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 minutes:
-Row/bike/ski 20/15 cal
-10 Hip extensions
-10 PVC pass throughs
-10 KB swings
-10 Ring rows
Skill/Strength
Deadlift (10-5-3-1-1-1-3-5-10)
These are all working sets, so warm-ups not included. Goal is go heavier back half, but at least match first half.
1) 10 reps = 60%+
2) 5 reps = 70%+
3) 3 reps = 80%+
4) 1 rep = 90%+
WOD
Assault/Echo Bike 30 Seconds (Calories)
Max Effort – calories in 30 seconds