CrossFit Roselle – CrossFit
Warm Up
Couch stretch
Pigeon stretch
PVC pass throughs
Shoulder kips
3 rounds of:
-5 plate squat/hamstring stretches
-5 plate ground to OH
-8 OH walking lunges
-10 hollow rocks
Skill/Strength
WOD
Rows/TTB/Burpees (Time)
7 Rounds for time of:
-10/8 Cal row
-8 Toes to bar
-6 Burpees
*Sub kipping knee raises as needed.
Farmer’s Carry (Heavy 100′ walk in remaining time)
Single arm, be sure to do both arms