CrossFit Roselle – CrossFit
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Warm-up (No Measure)
5 Minutes Rowing Technique
WOD
Row/Burpee Box jumps (3 Rounds for time)
3 Rounds, each for time of:
Row 750m
20 Burpee box jump overs, 24″/20″
Row 750m
*Rest 5 minutes between rounds. Record times of each round.
Scaled/Masters Row 500m, 15 Burpee box step-ups, Row 500m.