6/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 750m

20 Shoulder kips

30 Sec Sampson stretch each leg

10 Mtn Climber hip stretches

1 min Squat stretch

30 Sec Reverse bridge stretch

Then, AMRAP in remaining time:

– 5 Pull-ups

– 5 Wall balls

WOD

KBS/Med Ball Twists/Runs (Time)

5 Rounds for time of:

20 KB swings, 55#/35#

30 Med ball twists, 20#/14#

400m Run

*Rx+

3 Rounds for time of:

20 KB swings, 75#/55#

30 GHD sit-ups

400m Run

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.