CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
Goblet squat stretch
PVC pass throughs
Shoulder kips
–
10 KB swings
10 KB goblet squats
10 KB snatches each arm
10 OH walking lunges w/ KB each arm (20 total)
L-sit practice 2 minutes
Handstand hold practice 2 minutes
Skill/Strength
Sleds/Yokes (3 trips down & back)
Sled push or Yoke carry
WOD
Runs/KB Swings (Time)
For time:
Run 800m
40 KB swings, 55#/35#
Run 400m
20 KB swings, 55#/35#
Run 200m
10 KB swings, 55#/35#
*Rx+ for 75#/55# and under 10min.