CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #1 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 35 Minutes:
5 Tire flips
50m Sled push or yoke carry
1 Wall Climb, 8’/6′
400m Run w/ medball, 20#/14#
20 Sledgehammer strikes