CrossFit Roselle – CrossFit
Warm-up
Wall walk warm-up (No Measure)
Row 1000m
30 Sec Sampson stretch/side
20 Shoulder kips
10 MC Hip stretches
20 Lunge jumps
10 Toes to bar
10 OH squats
5 Wall walks
Skill/Strength
Bench Press (5-5-5-5)
WOD
OH Walking Lunges/Knees to Elbows/Sit-ups/Row (Time)
For time:
30 overhead walking lunges, 45#/35#
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges 45#/35#
*Scaled 35#/25#, kipping knees raises. Rx+ 65#/45#, TTB, V-ups (must touch toes).