CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row 500m
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
Yoke Carry (4 x 50′)
WOD
DUs/Sit-ups/Handstand Walks (Time)
For time:
150 Double unders
150 Abmat sit-ups
150′ Handstand walk
*Sub 15 wall walks for 150′ HS walk. Scaled/Masters sub 300 singles, 100 abmat sit-ups, and 10 wall walks. Rx+ sub 200 DUs, 100 GHD sit-ups.