4/17/17 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Run 400m

Sampson Stretch, 30 sec each leg

20 Shoulder kips

10 Mountain climber hip stretches

10 Burpee pull-ups

10 Toes through rings

10 OH squats

50′ Handstand walk (sub 1 min HS hold or OH barbell stretch)


Tire Flips (ME 30 seconds x 4 sets)


DB Thrusters/TTB (Time)

30-20-10 Rep rounds for time of:

DB Thrusters, 35#/20#

Toes to bar

*Scaled/Masters 25#/15# and kipping knee raises. Rx+ 45#/30#.