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
WOD
Sleds/Runs/Burpees (3 Rounds for time)
3 Rounds, each for time of:
-150′ Sled push/Reverse tire pull/Yoke carry
-800m Run
-15 Burpees
*Rest approximately 5 minutes between rounds. One round is sled push (high/high, 205#/155#), the next is reverse tire (large/medium), and the last is yoke carry (335#/235#). Can go any order. Rx+ 295#/205#, large + sandbag/large, 415#/315#