2/24/20 CF

CrossFit Roselle – CrossFit


CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders


Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.


Push Presses/Burpee Box Jumps (Time)

21-15-9 Reps for time of:

Push presses, 95#/65#

Burpee box jumps, 24″/20″

*Rx+ 135#/95# & burpee box jump overs, 24″/20″. Masters Rx 75#/55#.