CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Skill/Strength
DB Bench Press (8-8-8-8)
DB Pullover (5-5-5-5)
WOD
Rows/Sit-ups/Walking Lunges (Time)
For time (25min cap):
2000m Row
200 Abmat sit-ups
200 Walking lunges
*Any order, partition as needed.