CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 800m/Row or Ski 1000m/Bike 2000m
Rotator cuff WU
Hip circle band WU
Skill/Strength
Back Squat (Heavy set of 5 in 25 minutes)
Pull-ups (3 Sets ME)
Do as many sets as needed to hit 50 total reps
WOD
Assault/Echo Bike 30 Seconds (Calories)
Max Effort – calories in 30 seconds
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