CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder Kips
–
5 KB snatches/arm
5 KB windmills/arm
5 KB OH squats/arm
5 KB OH walking lunges/arm
Skill/Strength
Turkish Get Up (Heavy Double in 15 Minutes)
One rep each arm without resting between reps.
WOD
Runs/DUs/Sit-ups (Time)
2 Rounds for time of:
-Run 1 mile
-100 Double unders
-75 Sit-ups