CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 min
–
AMRAP 5 Min:
6 MC hip stretches
5 Toes through rings
4 Wall squats
WOD
Rows/Sit-ups/Burpees (3 Rounds for time)
3 Rounds, each for time of:
1000m row
60 Abmat sit-ups
30 Burpees
*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.