CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up 2 (No Measure)
Row 500m
Sampson stretch 30 sec/side
10 PVC pass throughs
20 Shoulder kips
10 MC hip stretches
–
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Quick feet
Skill/Strength
Power Clean (EMOM 10 Minutes)
WOD
Metcon (Time)
3 Rounds for time of:
500m Row
15 Barbell curls, 65#/45#
15 Dips