5/9/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

WOD

Runs/Rests 2 (Time)

Run 200m, rest 30 sec

Run 400m, rest 60 sec

Run 800m, rest 90 sec

Run 1600m, rest 120 sec

Run 800m, rest 90 sec

Run 400m, rest 60 sec

Run 200m