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
Skill/Strength
Sleds/Yokes (3x down & back)
Sled push or Yoke carry
WOD
Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)
3 Rounds of the following:
AMRAP 5 Min:
– 10 Quick feet
– 9 Roll to stands
– 8 Burpees
*Rest 3 minutes between rounds. Keep track of reps completed during each round.