CrossFit Roselle – CrossFit
Warm-up
Foam Roll and Lacrosse Ball (No Measure)
Spend 10 minutes rolling out/smashing/mobilizing
Skill/Strength
Turkish Get Up (1-1-1-1-1)
Complete 1 Turkish get-up with each arm for each set
WOD
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here