CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Row 500m
Sampson stretch
20 Wall balls
15 Toes through rings
10 KB swings
10 Pull-ups
10 Dips
Skill/Strength
Yoke Carry (4 x 50′)
WOD
Rows/Burpees/Runs (Time)
3 Rounds for time of:
500m Row
21 Burpees
400m Run