7/29/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

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

Rows/Burpees 4 Rounds (4 Rounds for time)

4 Rounds, Each for Time of:

-500m Row

-30 Bar facing burpees

*Every 10 minutes, coplete one round AFAP. Rest the remainder of the 10 minutes.