2/8/21 CF

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