12/19/18 CF

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