6/6/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 5 minutes

Roll out 5 minutes



AMRAP 5 minutes:

4 MC Hip stretches

15 Sec reverse bridge

5 Wall squats

5 Toes to bar/toes through rings

WOD

Rows/KB Swings/Pull-ups (10 Rounds for reps)

Every 3 Min for 30 Min (10 Rounds):

10/8 Cal Row

10 KB swings, 55#/35#

10 Pull-ups

*Absolute all out efforts each round. Masters/Scaled 7-10 Rounds of 7/5 cal Row, 7 KBS, 45#/25#, 7 Pull-ups or Ring rows. Rx+ 10/8 cal Assault bike, 10 KBS 75#/55#, 10 C2B Pull-ups.