CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Sampson stretch 30 sec/side
Run 800m
Laying chest twister stretch
Reverse bridge
Wall angels
Wall squats
Wall walks/Handstand walks
Skill/Strength
A: Sledgehammer Strikes (4 x 20 reps )
Alternate w/ B until all sets completed
B: Sled Sprints (4 x ME sprint)
In grass using pull sleds. Sprint as fast as possible down length of field, recover, sprint back = 1 rep. Don’t go too heavy – it’s more about speed.
WOD
OH Walking Lunges (Time)
100 OH walking lunges for time, 45#/35#
*Rx+ 150 reps