CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 minute jumping jacks
1 minute double unders
30 Second Sampson stretch each leg
1 minute shoulder kips
1 minute mountain climber hip stretch
1 minute wall walks
1 minute wall squats
1 minute behind neck press in partial squat
1 minute front rack stretch
1 minute OH squats
Skill/Strength
Farmer’s Carry (200m for time x 1 trip.)
1 lap around building, heaviest possible. Cap is 5 minutes.
WOD
Fun WOD (Time)
For time (25min cap):
400m Run
100 Double unders
75 Abmat sit-ups
50 Push-ups
800m Run
50 Pull-ups
75 Abmat sit-ups
100 Double unders
400m Run
Scale reps as needed.