CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Half pigeon
Laying chest twister stretch
OH band stretch
Wall angels
Front rack stretch
–
EMOM 5 minutes:
20 DUs
5 Front squats
5 HSPUs
Skill/Strength
Push Press (10-8-6-4-4-4-4)
WOD
Rows/Dus/Wall walks (Time)
3 Rounds for time of:
-500m Row
-50 Double unders
-5 Wall walks
*Rx+ 20 HSPUs/rd in place of wall walks.