CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up 2 (No Measure)
Run 10 laps around cage
Sampson stretch 30 sec/side
10 PVC pass throughs
20 Shoulder kips
10 MC hip stretches
–
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Quick feet
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.