CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
-Stretch 5 minutes – do what you need to be ready
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Skill/Strength
Yoke Carry (50′ x 4)
WOD
Metcon (Time)
3 Rounds for time of:
-500m Row
-35 Push-ups
*Rx+ Ring push-ups