CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 10 Minutes
Roll out 10 minutes
Sampson Stretch 30 seconds/side
10 T-spine openers/side
10 Mountain climber hip stretches
20 Shoulder kips
OH band stretch 30 seconds/arm
OH barbell stretch on roller 1 minute
Couch stretch 1 minute/leg
WOD
Metcon (Time)
2 Rounds for time of:
10 Toes to Bar
20 V-ups
30 Sit-ups
1 Min plank hold
10 Handstand Push-ups
20 Dips
30 Push-ups
1 Min plank hold