CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
2 Rounds of:
Sampson stretch
10 pull-ups
10 dips
10 GHD sit-ups
10 Hip extensions
10 OH squats
Skill/Strength
Yoke Carry (3 x 50′)
WOD
Run 2.5k (Time)
Run 2.5k for time.
Row 3k (Time)
Row 3k for time
Ski 2.5k (Time)
Ski 2.5k for time.