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
WOD
Runs/Double Unders/Air Squats (Time)
Every 3 Min x 10 Rounds (30 min):
-200m Run
-30 Double unders
-15 Air squats
*Average all rounds to get time. Rx+ 20/14# vest.