7/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf stretch

KB Goblet squat stretch

MC hip stretch

PVC pass throughs

Shoulder kips



3 Rounds of:

10 Walking lunges

8 KB swings

6 KB goblet squats w/ bounce at bottom

4 Pull-ups

20 sec HS hold

Skill/Strength

Back Squat (3-3-3-3-3)

WOD

Burpees/Bar Muscle ups (Time)

5 Rounds for time:

8 Burpees

5 Bar muscle ups