CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
10 Push-ups
1 Rope climb/9 ring rows
10 Box jumps
2 Muscle ups/4 jump to extensions
WOD
Eric’s 54th Birthday WOD (Time)
2 Rounds for time of:
500m Row
400m Run
50 Box jumps, 24″/20″
40 Push-ups
5 Rope climbs, 18’/15′
4 Muscle-ups