CrossFit Roselle – CrossFit
Warm-up
#1 CFR Warm-up (No Measure)
Roll out 5 min
Row 5 min
Standard warm-up x 1
– 10 pull-ups
– 10 dips
– 10 sit-ups
– 10 supermans
– 10 OH squats
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 minutes:
Run 800m
200m Sled/tire push/pull
*Alternate between sled pushes and sled/tire pulls. Go as heavy/light as you want but goal is to pick weight that allows you to keep moving with only a few quick pauses.