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.