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
Row/Run Combo (Time)
Complete the following for time:
Row 1000m
Rest 2 minutes
Row 800m, Run 200m
Rest 2 minutes
Row 600m, Run 400m
Rest 2 minutes
Row 400m, Run 600m
Rest 2 minutes
Row 200m, Run 800m
Rest 2 minutes
Run 1000m