CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 800m
Sampson Stretch 30 sec/side
15 Shoulder kips
10 MC Hip stretches
10 Pull-ups
20 Walking lunges
Skill/Strength
Sleds/Yokes (3 trips down & back)
Sled push or Yoke carry
Sledgehammer Strikes (10 each arm/set x 3 sets)
WOD
Rows/Box Jumps (Time)
5 Rounds for time of:
350m Row
10 Box jumps
*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.