CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 2 minutes
Glute/hamstring roll out 30 sec/side
25 Straight legged deadlifts
Banded shoulder stretch 30 sec/side
20 Hang muscle cleans
15 Shoulder presses
Couch stretch 30 sec/side
10 Front squats w/ bounce at bottom
5 Burpees
WOD
Quick Feet/Burpees/Thrusters (Time)
5 Rounds for time of:
10 Quick Feet, 5 each foot
15 Burpees
20 Thrusters, 45#/35#
*Rest 3 minutes between each round.