CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Half pigeon stretch
Couch stretch
KB Around the worlds (lunge position)
Walking lunges
Front rack stretch
Front squats
Push presses
WOD
Metcon (Time)
5 Rounds for time of:
30 Sit-ups
15-12-9-6-3 Thrusters
300m Row
*Rest 3 minutes between rounds. Thruster weights are 95#/65#, 115#/75#, 125#/85#, 135#/95, 145#/100#. Rx+ 135#/95#, 155#/105#, 175#/115#, 185#/125#, 195#/135#.