CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 Minutes:
Row 500m
100 Double unders
Quad/calf roll-out
Rotator cuff warm-up
PVC pass throughs
Internal rotation shoulder stretch w/ PVC
15 Burpees w/ perfect push-up
Skill/Strength
Bench Press (5-5-5-5)
WOD
Rows/Push-Presses (Time)
3 Rounds for time of:
Row 500m
15 Push-presses
*Use weight you can do at least 10 unbroken reps. Record total time to complete and post weight used to notes.