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:
5 Tire flips
150′ Sled push
5 Muscle ups
*Rest 5 minutes between rounds. Record total time to finish, being sure to record tire flipped, weight of sled, and bar or ring MUs.