CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
Back Squat (10-8-6-4-3-3-3)
WOD
Rows/Ball Slams (Time)
For time:
1000m Row
50 Ball slams, 30#/20#
750m Row
40 Ball slams
500m Row
30 Ball slams
250m Row
20 Ball slams