CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Run 400m
Sampson stretch 30 seconds each leg
10 shoulder pass throughs w/ PVC
20 shoulder kips
10 mountain climber hip stretches
Then, 1, 2, 3, 4, etc. reps of the following in the remaining time:
– mountain climber push-ups
– pull-ups
– OH squats
Skill/Strength
DB Bench Press (5-5-5-5-5)
Bent Over Row (5-5-5-5-5)
WOD
Rows/Runs (Time)
For time:
Row 1000m
Run 800m
Row 500m
Run 400m