CrossFit Roselle – Masters
Warm-up
CFR WARM-UP 6 (No Measure)
In 10 minutes:
100 Double unders
30 Sec Sampson Stretch each side
30 Sec Hollow Rocks
30 Sec Superman Holds
30 Sec Reverse Bridge Stretch
10 Wall Squats
10 Thrusters
10 Sumo Deadlift High Pulls
10 Pull-ups
Handstand Push-ups in remaining time.
Skill/Strength
Sleds/Yokes (Down & Back x 3)
Sled push or Yoke carry
WOD
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Sub supermans and/or straight legged deadlifts for back extensions. Scale to 600m runs and 30 reps each if needed