12/9/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Ski 2 minutes

Roll out 10 min



10 Plate squat stretch into hamstring stretches

10 Plate ground to overhead



7-5-3 reps of:

Thrusters

Ring rows

Skill/Strength

Pull-ups (ME strict pull-ups x 4 sets, resting 1 min between)

WOD

Long Jackie (Time)

For Time:

1000/800m Row

50 Thrusters (45/35#)

30 Pull-ups

750/600m Row

25 Thrusters

15 Pull-ups

500/400m Row

15 Thrusters

9 Pull-ups