CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute Standing toe touch to overhead reaches
1 Minute Run in place
1 Minute Double unders
1 Minute Jumping jacks
1 Minute Pull-ups
1 Minute Push-ups
1 Minute Hollow Rocks
1 Minute Supermans
1 Minute Squats
1 Minute Burpees
Skill/Strength
Sledgehammer Strikes (10-10-10-10)
10 swings each arm/set
WOD
Metcon (Time)
For time:
50-40-30-20-10 reps of:
Lunge jumps
Push-ups
*150′ Farmer’s carry after each round. Record weight used in notes.