CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 5 minutes:
Sampson stretch
OH squats
Burpee pull-ups
WOD
Row/Run Combo (Time)
Complete the following for time:
Row 1000m
Rest 2 minutes
Row 800m, Run 200m
Rest 2 minutes
Row 600m, Run 400m
Rest 2 minutes
Row 400m, Run 600m
Rest 2 minutes
Row 200m, Run 800m
Rest 2 minutes
Run 1000m
Skill/Strength
Sleds/Yokes (3 trips x 50m)
Sled push or Yoke carry