CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Toe touch 30 sec
Sampson stretch 30 sec/side
20 PVC pass throughs
Quad roll out 30 sec/side
Run 400m
20 Shoulder kips
Glute/hamstring roll out 30 sec/side
10 Wall squats
Upward dog 30 sec
10 Burpees
WOD
Rows/Box Jumps/Rests (Time)
3 Rounds for time of:
1000m Row
25 Box jumps, 24″/20″
Rest 5 minutes between rounds.