CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
1 min each of:
-Jumping jacks
-Bear crawls
-Reverse crab walks
-Duck walks
-Shoulder kips
-Frog hops
-Inch worm push-ups
Cal row in remaining time.
Skill/Strength
WOD
Sleds/Yokes (3 Trips Down & Back)
Sled push or Yoke carry
Wall Balls/KB Swings (Time)
4 Rounds for total reps:
1 Min Wall balls, 20#/14#
1 Min Rest
1 Min KB swings, 55#/35#
1 Min Rest