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+)