CrossFit Roselle – CrossFit
Warm-up
Roll out
3 Rounds:
-12/9 cal row
-10 push-ups
-10 OH squats
Skill/Strength
WOD
Yoke Carry (4 x 50′)
Hip Extensions/Farmer’s Carry/Rows (Time)
5 Rounds time of:
-15 Hip extensions
-100′ Single arm farmer’s carry, 75/55#
-250/200m Row