CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 Minutes:
Row 500
5 Laps around cage
30 Walking lunges
20 Shoulder kips
10 Burpee pull-ups
8 Pistols & 15 Sec HS hold AMRAP remaining time (sub air squats and OH barbell holds)
Skill/Strength
Back Squat (10-8-6-4-2-2-2)
Warm-up sets build in. 20 min cap, no exceptions.
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups