CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike/Ski 2 minutes
OH band stretch
Chest stretch
Couch stretch
Half pigeon
Frog stretch
Skill/Strength
Turkish Get Up (Heavy single each arm in 20 minutes)
WOD
Cored Out 2 (Time)
For time:
-100 Sit-ups
-80 Med ball twists, 20#/14#
-60 V-ups
-40 Floor wipers, 95#/65#
-20 Toes-to-bar