CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Sampson stretch
Half pigeon
–
AMRAP 8 minutes:
-10 Banded leg raises/side
-20 Walking lunges
-10 HR push-ups
-5 Strict pull-ups
Skill/Strength
Back Squat (10-8-5-3-1-1-1-1-1)
Sled Sprints (8 trips x 100′ in grass)
Constant speed over weight. First 2 trips are warm-up