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