CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Hip circle band warm-up
–
3 Rounds:
-10 Shoulder Kips
-10 Walking lunges
-5 Inch worm push-ups
-5 Pull-ups
-5 OH Squats
Skill/Strength
Back Squat (10-8-6-4-4-4-4)
WOD
Rows/Burpee Box Jumps (Time)
3 Rounds for time of:
500m Row
20 Burpee box jumps, 24″/20″