CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 Min:
1 min row/bike/ski
Sampson stretch
5 Pull-ups
5 Push-ups
5 Hollow rocks
5 Supermans
5 Squats
Skill/Strength
Deadlift (10-8-5-3-3-3-3-3)
20 min to complete.
WOD
Double Unders/Burpees/Bike Sprints (5 Rounds for time)
5 Rounds, each for time of:
-50 Double unders
-10 Burpees
-10/7 Cal bike sprint
-Rest 3 minutes between rounds
Scale reps so that 1st round can be completed in under 2 minutes