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
Mountain Climbers/Jumping Jacks/Row for Calories (3 Rounds for calories)
3 Rounds for total calories:
150 No push-up mountain climbers (each step counts as a rep)
100 Jumping jacks
100 Strokes on rower for calories.
*Rest 5 minutes between rounds. The mountain climbers should be at an easy pace, the jumping jacks at a medium pace, and the row should be fast pace but consistent. Record calories for each row.