CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Row 500m
15 Hip extension
15 GHD sit-ups
Reverse bridge
20 Shoulder kips
20 Walking lunges
10 Med ball cleans
5 Burpee bar muscle ups/pull-ups
Skill/Strength
Front Squat (Heaviest single in 20 minutes)
WOD
2016 Regional Event 4 (Time)
4 Rounds for time:
28 Pistols, alternating legs each rep
15 Power cleans, 115#/80#