CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #2 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
OH squats
Sots presses
Pistols
Skill/Strength
Weighted Pull-ups (5-5-5-5-5)
WOD
Med Ball Twists/Curls/Burpees (Time)
50-35-20 Reps for time of:
Bicep curls, 45#/30# (barbell)
Med ball twists, 20#/14#
Burpees
Bicep curls/V-ups/Burpees (Time)
50-35-20 Reps for time of:
Bicep curls, 45#/30# (barbell)
V-ups
Burpees