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.