CrossFit Roselle – CrossFit
Warm-up
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
WOD
Sit-ups/Ring Rows/Push-ups/Run (Time)
For time (35min cap):
50 Abmat Sit-ups
5 Rounds of:
-20 Ring rows
– 20 Push-ups
50 Abmat sit-ups
Run 1mile or Row 2k
*Scale reps/rounds as needed to finish under cap. Rx+ GHD sit-ups, 3 Rope climbs and 4 Wall walks/round.