CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
WOD
Rows/Shoulder Presses (4 Rounds for reps)
4 Rounds of:
Row 500m for time, then immediately perform max rep shoulder presses, 95#/65#.
Rest 3 minutes between efforts.