CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Complete in 15 min:
3 Rounds of:
-4 Hamstring into squat stretch w/ plate
-8 Plate ground to OH
-12 OH walking lunges
-16 Quick feet
-20/14 Cal row
Skill/Strength
Farmer’s Carry (3 x 150′)
Sled Push (3 x 150′ )
Yoke Carry (3 x 150′)
WOD
Bike 50/40 Cal (Time)
Bike 50/40 Cal for time