CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Sampson stretch
Calf stretch
MC Hip stretches
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
–
Go through each movement in WOD and do a few reps, working up to WOD weight.
WOD
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here