CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff WU
OH band stretch
Plate hamstring into squat stretch
–
10-8-6-4-2 Reps of:
-Plate ground to OH
-OH walking lunges
Skill/Strength
Turkish Get Up (Heavy double in 15 minutes)
1 rep/arm.
WOD
Row/Turkish Get ups/Sit-ups (Time)
For time:
Row 1000m
30 Turkish get-ups, alt arms each rep
100 Abmat sit-ups
*Post weight used to comments