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
Sleds/Yokes (3 trips x 150′)
Sled push or Yoke carry
WOD
Rows/HR Push-ups/Box Jumps (Time)
3 Rounds for time of:
-Row 500m
-20 HR push-ups or 10 Wall walks
-10 Box jumps, 24″/20″
*Rx+ Sub 10 MUs, 30″/24″