CrossFit Roselle – CrossFit
Warm Up
Group stretch
3 Rounds of:
-5 Inch worm push-ups
-10 PVC pass throughs
-5 90/90 hip stretch switches
-10 KB swings
-5 Reverse burpees
Skill/Strength
Deadlift (Heavy single 15 minutes)
WOD
Rows/Pull-ups (Time)
For Time (20 min cap):
750m Row
35 Pull-ups
500m Row
25 Pull-ups
250m Row
15 Pull-ups
*Scale reps as needed (banded/jumping pull-ups okay today – avoid ring rows) Rx+ Sub 15/12/9 MUs.