5/14/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

15 Shoulder kips

10 PVC pass throughs



EMOM 5 Min:

4 MC Hip stretches

6 Walking lunges

Handstand hold remaining time.

Skill/Strength

Back Squat (2-2-2-2-2)

WOD

Rows/Wall Balls (Time)

45-30-15 Reps for time of:

Row for calories

Wall balls, 20#/14#

*Rx+ for unbroken reps.