CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
Overhead Squat (Heaviest set of 5 in 20 minutes)
WOD
Row/Turkish Get ups/Sit-ups (Time)
For time:
Row 1000m
30 Turkish get-ups, alt arms each rep
100 Abmat sit-ups
*Post weight used to comments