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
A: Bench Press (5-5-5-5)
B: DB Pullover (7-7-7-7)
Complete a set of B immediately after each set of A.
WOD
Quick Feet EMOM (Time)
Every 30 Seconds for 10 Minutes:
-10 Quick feet
*Post time of slowest round.