5/16/19 CF

CrossFit Roselle – CrossFit


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


Bench Press (5-5-5-5)


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.