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
Burpees/DB Snatches/DUs EMOM (Weight)
EMOTM for 30 Minutes:
5 Burpees
2 DB snatches (heavy, 1 each arm)
20 Double unders