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.