CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Calf stretch
KB goblet squat stretch
Shoulder kips
Sampson stretch
2 Rounds of:
-10 Ring rows/pull-ups
-10 Push-ups/dips
-10 Sit-ups/GHD sit-ups
-10 Supermans/back extensions
-10 OH squats
Skill/Strength
Kettlebell Swing (10-10-10-10)
WOD
Rows/HR Push-ups/KB Swings (Time)
3 Rounds for time of:
-Row 500m
-21 Hand release push-ups
-12 KB swings, 55#/35#
*Rx+ 75#/55#