CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Plate Warm-up
-Calf stretch
-Squat stretch into hamstring stretch
2 Rounds of:
-10 Ground to OH
-10 Front squats
-10 OH Walking lunges
Skill/Strength
Sleds/Yokes (3 trips x 150′ )
Sled push or Yoke carry
WOD
Runs/KB Swings (Time)
For time:
Run 800m
40 KB swings, 55#/35#
Run 400m
20 KB swings, 55#/35#
Run 200m
10 KB swings, 55#/35#
*Rx+ for 75#/55# and under 10min.