7/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

30 Walking lunges

20 Shoulder kips

10 MC hip stretches

10 Inch worm push-ups

20 Toes through rings

30 Wall runs



High knees

Butt kicks

Side shuffle

Karaoke

Jog to sprint

WOD

Runs/Rests 2 (Time)

Run 200m, rest 30 sec

Run 400m, rest 60 sec

Run 800m, rest 90 sec

Run 1600m, rest 120 sec

Run 800m, rest 90 sec

Run 400m, rest 60 sec

Run 200m

Bonus

Ring Dips, 3 x ME (3 Rounds for reps)

Ring Dips

3 x ME

*Rest 3 minutes between sets.