10/6/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Hip circle band WU



2 Rounds of:

10 MC Hip stretches

10 Walking lunges

10 Front squats

5 Burpee pull-ups

Skill/Strength

Front Squat (20 Minutes to find 1RM)

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run