5/31/16 CF

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