CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 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
WOD
Rows/Push-ups/Box Jumps/V-ups/Burpees (Time)
For time:
Row 2000m
50 HR Push-ups
Row 1500m
50 Box jumps, 24″/20″
Row 1000m
50 V-ups
Row 500m
50 Burpees
*Rx+ MC Push-ups, 30″/24″, GHD sit-ups, and 6″ target burpees.