CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #3 (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
OH band stretch
Couch stretch
–
5-4-3-2-1 reps of:
Burpees
Pull-ups
OH squats
WOD
Rows/Sit-ups/Burpees (3 Rounds for time)
3 Rounds, each for time of:
1000m row
60 Abmat sit-ups
30 Burpees
*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.