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