CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
– Roll out
– OH band stretch
– Couch stretch
– Half pigeon stretch
– Reverse bridge stretch
Then,
– 10 Pull-ups
– 10 Dips
– 10 Hollow rocks
– 10 Supermans
– 10 OH squats
WOD
Rows/Wall Runs/Sit-ups (4 Rounds for time)
4 Rounds, each for time of:
– 500m Row
– 40 Wall runs
– 30 Sit-ups
* Rest 4 minutes between rounds. Goal is negative splits – each round gets progressively faster.