CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
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
Ring Dips (Kipping practice, ME sets)
WOD
Weighted Step-ups/Med Ball Seated Twists (Time)
50-40-30-20-10 reps for time of:
Weighted step-ups, 45#/25#, 24”/20”
Med ball seated twists, 20#/14#
*Alternate legs each rep. Over and back = 1 rep.