CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike/Run 2 minutes
Hip circle band WU
Plate hamstring to squat stretch
10 Ground to OH
12 OH lunge steps (step forward, push back)
Shoulder kips
14 Toes to bar
Skill/Strength
Back Squat (Heavy double in 25 minutes)
WOD
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups