CrossFit Roselle – CrossFit
Warm-up
#2 CFR Warm-Up (No Measure)
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Row 2 minutes
Couch stretch in remaining time
Skill/Strength
Tire Flips (5-5-5-5)
WOD
Metcon (Time)
2 Rounds for time of:
Run 800m
25 Pull-ups
200m Farmer’s carry
*Record time and weight carried (each arm). Rx+ sub 10-15 Muscle ups/rd (record how many completed)