CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Min Run in place
1 Min Double unders
1 Min Arm circles
1 Min Left leg swings
1 Min Right leg swings
1 Min OH Barbell hold
1 Min Wall squats
1 Min Hollow rocks
1 Min Supermans
1 Min Wall walks
Skill/Strength
Turkish Get Up (15 Minutes to work up to heavy single)
*Both arms
WOD
5k Row (Time)
Max Effort 5k Row