CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 7 (No Measure)
Roll out 5 minutes
In 10 minutes:
Row 500m
20 Mountain climber hip stretches
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)
Handstand walk in remaining time
Skill/Strength
Bench Press (5-5-5-5)
WOD
Metcon (Time)
2 Rounds for time:
Row 500m
50 Abmat sit-ups
Row 350m
35 V-ups
Row 200m
20 Toes to bar