CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #2 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
OH squats
Sots presses
Pistols
WOD
Metcon (Time)
5 Rounds for time of:
50m sled push, 225#/155#
100m Farmers carry (single arm), 75#/55#
20 OH walking lunges, 45#/35#
Rest 5 minutes after each round. Go as fast as possible/round and earn your rest.