CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Wall angels
Half pigeon
MC hip stretch
–
10 Shoulder kips
10 Ring rows
10 Shoulder presses
10 Front squats
WOD
Shoulder to OH/Bike/Pull-ups (Time)
7 Rounds for time of:
-10 Shoulder to OH, 115/75#
-15/11 Cal bike
-10 Pull-ups
*Rest 3 minutes after each round. Rx+ 155/105# and C2B.