CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
Back Squat (10-8-6-4-2-2-2)
WOD
KB swings/Burpees (Time)
21-15-9 Reps for time of:
KB Swings, 55#/35#
Burpees
*Rx+ 75#/55#. Goal is to be fast and unbroken. All out effort.