6/8/17 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

In 10 Minutes:

Run 400m

Sampson stretch 30 seconds each leg

10 shoulder pass throughs w/ PVC

20 shoulder kips

10 mountain climber hip stretches

Then, 1, 2, 3, 4, etc. reps of the following in the remaining time:

– mountain climber push-ups

– pull-ups

– OH squats


DB Bench Press (5-5-5-5-5)

Bent Over Row (5-5-5-5-5)


Rows/Runs (Time)

For time:

Row 1000m

Run 800m

Row 500m

Run 400m