CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
-Run 400m
-Sampson stretch 20 sec/leg
-10 MC Hip stretches
-5 Burpees
-10 KB swings
-10 Pull-ups
-10 OH squats
WOD
Rows/Bench Presses (4 Rounds for reps)
4 Rounds of:
Row 500m for time.
Max Effort Bench press, 135#/95#
*Rest as needed between rounds. Make sure you have a spotter each round. Scale to a weight you can do 10+ reps/round. If you can easily do 20+ reps, scale up.