CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
Rotator cuff warm-up
Hip circle band warm-up
10 Burpee pull-ups
15 Wall balls
Skill/Strength
Back Squat (10-8-6-4-3-3-3-2)
WOD
Roll to Stands/Burpees/Wall Balls (Time)
5 Rounds for time of:
15 Roll to stands
15 Burpees
15 Wall balls, 20#/14#