CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Hip circle band WU
Rotator cuff WU
Front rack stretch
–
AMRAP 8 minutes:
-8 Thrusters
-7 Ring rows
-6 Burpees
-5 Strict TTB
-Hip stretch (Sampson, half pigeon, 90/90, etc.)
WOD
Runs/Thrusters/Pull-ups 2 (Time)
For time:
-600m Run
-30 Thrusters, 75/55#
-30 Pull-ups
-20 Thrusters
-20 Pull-ups
-10 Thrusters
-10 Pull-ups
-600m Run