CrossFit Roselle – CrossFit
Warm Up
Roll out
Rotator cuff WU
Hip 90/90 stretches
3 Rounds:
-3 KB windmills/side
-2 KB OH squats/arm
-4 Reverse burpees
-8 Lunge jumps
Skill/Strength
Turkish Get Up (Heavy single/arm in 20 minutes)
WOD
Echo Bike/Turkish Get-ups 2 (Time)
3 Rounds for time:
-12/9 Cal bike
-4 Turkish get-ups, alt arms, 75/55#