CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 minutes:
-10/8 cal bike/row
-10 shoulder kips
-5 toes to bar
-5 plate squat stretch into hamstring stretch
-5 plate ground to OH
-10 OH walking lunges
-10 quick feet
Skill/Strength
Deadlift (10-8-5-3-3-3-3)
WOD
Burpees/KB swings/Toes to bar (Time)
7 Rounds for time of:
-7 Burpees
-7 KB swings, 55/35#
-7 Toes to bar
*Rx+ 75/55#