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
Tire Flips (Practice)
Outdoor Wall Climb (Practice)
WOD
Reverse Sled Pulls/Tire Flips/Wall Climbs/OH Walking Lunges (5 Rounds for time)
5 Rounds for time of:
-1 Reverse sled pull (down & back)
-2 Tire flips
-2 Wall climbs
-20 OH walking lunges, 45/35#
*Rest approx. 3 min between rounds.