6/29/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Roll Out, then in 10 minutes:

2 Rounds of:

– 40 Double unders

– 30 Shoulder kips

– 20 MC hip stretches

– 10 Wall squats

*Perform KB windmills in remaining time.

Skill/Strength

Pull-ups (Practice while setting up for WOD)

WOD

Rows/Bench Presses/Rests (4 Rounds for time)

4 Rounds of:

Row 500m AFAP

ME Bench Press, 135#/85#

Rest 3 minutes between rounds.

*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.