CrossFit Roselle – Endurance
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Quick feet/Sprawl jumps/Rows (5 Rounds for time)
5 Rounds of:
30 Quick feet (15 each foot)
20 Sprawl jumps
500m Row
*Rest 3 minutes between rounds. Shoot for negative splits, so start off at 50% and build up.