10/22/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 6 Minutes:

10 KB swings, 55#/35#

10 Walking lunges

10 Wall balls

10 Walking lunges

Skill/Strength

Sleds/Yokes (3x Down & Back)

Sled push or Yoke carry

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run