CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
Skill/Strength
Bench Press (Heaviest set of 8 in 20 min)
WOD
Burpee Box Jumps/Double Unders (Time)
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee box jumps, 24/20″
*Perform 30 double unders after each set.