CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 15 minutes:
Row/Bike/Ski 15/11 Cal
Sampson stretch 20 sec/side
10 Quick feet
5 Plate hamstring-squat stretches
5 Plate ground to OH
10 Shoulder kips
5 Burpee pull-ups
WOD
Pyramid Double Helen (Time)
For time:
1,200-m run
63 KB swings (55/35#)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups