CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
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
Skill/Strength
Pull-ups (1 Set ME)
If < 30, do multiple sets to get to 30 total reps
Broad Jump (Distance)
Max Effort Broad Jump
Wall Ball (1 Set ME)
Must be below parallel and hit target. If < 40, do multiple sets to get 40 total reps
WOD
Row/Burpees 2 (Time)
For Time:
500m Row
50 Burpees