CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
Sleds/Yokes (3 x 150′)
Sled push or Yoke carry
Do a minimum of 3 sets, can mix & match sleds/yokes as perferred.
WOD
Run/OH Walking Lunges/Pull-ups/Burpees (Time)
For time:
800m Run
60 OH walking lunges (in grass), 45#/35#
40 Pull-ups
20 Burpees
*Rx+ 65#/45#, C2B pull-ups, 6″ target burpees