CrossFit Roselle – CrossFit
Warm-up
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)
Skill/Strength
Tire Flips (ME 30 seconds x 4 sets)
WOD
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#.