5/6/16 CF

CrossFit Roselle – CrossFit

Warm-up

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Skill/Strength

Yoke Carry (1-2 carries, down & back)

Reverse tire/sled pull (1-2 trips, down & back))

WOD

Metcon (Time)

Complete 6 sprints as a group, then complete 5 rounds of the following for time:

12 Toes to bar

10 KB swings, 55#/35# (75#/55# Rx+)