CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Triple 3 (Time)
For time:
Row 3000m
300 Double unders
Run 3 miles
*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.