CrossFit Roselle – CrossFit
Warm-up
#1 CFR Warm-up (No Measure)
Roll out 5 min
Row 5 min
Standard warm-up x 1
– 10 pull-ups
– 10 dips
– 10 sit-ups
– 10 supermans
– 10 OH squats
Skill/Strength
Yoke Carry (3 trips x 50’)
WOD
Row2K/Run1Mile (Time)
For time:
Row 2k
Run 1 mile