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
Plank Holds/Rows (6 Rounds for time)
Perform 6 Rounds of the following:
1 minute plank hold
300m Row
Rest 3 minutes between rounds
*Go 100% effort on all rounds. Post row time for each round, so set rower to count down and have it ready before each plank hold.