CrossFit Roselle – CrossFit
Warm-up
Plate Warmup (No Measure)
Using a plate:
10x Ground to OH
10x Lunge
10x Sit Up
10x Twist
10x OH Squat
Skill/Strength
Back Squat (3-3-3-3-3)
Start 1st set @ 80% and increase each set if possible.
WOD
5 Rounds of Standard Warm-up (Time)
5 Rounds for time of:
10 Pull-ups
10 Push-ups
10 V-ups
10 Supermans
10 OH squats, 45#/35#
*Push-ups must be legit to count as Rx. That means chest touches floor at bottom, and hips are brought up at the same time as the chest. Arms fully locked out at top. Rx+ for C2B, ring dips, and toes to bar.