CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 2 Minutes
Calf roll out 30 sec/side
20 Mountain climber hip stretches
Chest stretch 30 sec/side
20 Shoulder kips
Row 2 Minutes
Back roll out 1 minute
Lat stretch 30 sec/side
15 Pull-ups
15 Dips
15 OH squats
WOD
“Annie Has A Kettlebell” (Time)
50-40-30-20-10 Reps of:
Kettlebell swings, 55#/35#
Double unders
Sit-ups
*Rx+ for half reps, 75#/55#, Triple unders, TTB