CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Calf stretch
IT band/outer hip stretch w/ band
Hip circle band WU
Front rack stretch
Front squats
Skill/Strength
Front Squat (10-8-6-4-2-2-2)
WOD
Bike/Rest/HSPU/Rest (AMRAP – Reps)
3 Rounds for Total Reps:
1 min Echo/Assault Bike (calories)
1 min Rest
1 min HSPU
1 min Rest
*Break down each movement/round in notes.